Svend Press

Svend Press is a beginner-level compound in the strength category that primarily works the chest. It also recruits the forearms, shoulders and triceps. It is performed with other equipment.

How to do it

1. 1Begin in a standing position.
2. 2Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest muscles. Your fingers should be pointed forward. This is your starting position.
3. 3Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
4. 4Pause at the top of the motion, and then slowly return to the starting position.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.