Exercise library · Chest

How to Do Svend Press

Step-by-step instructions, muscles worked and workouts that use the svend press.

How to do it

1. Begin in a standing position.
2. Press 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. Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
4. Pause at the top of the motion, and then slowly return to the starting position.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.