Svend Press Exercise Guide and Videos

The Svend press is a very effective exercise for building muscles and strength in the Pectoralis Major (Chest). Now, the Svend press is much different than the typical conventional chest exercise but it’s still a great exercise which will isolate the target muscles. All you need is two small weight plates to do this exercise effectively and the action of squeezing the plates together will actively engage the chest muscles.

So, try to include this exercise in chest routine as a finisher, or do it as a standalone movement on your non-chest working days. The Svend press is unconventional but that doesn’t make it any less of a functional exercise.

In This Exercise:

• Target Muscle Group: Pectoralis Major
• Type: Strength
• Mechanics: Compound
• Equipment: Two Weight Plates
• Difficulty: Beginner

Exercise Instructions

1. Hold two 5 or 10-pound weight plates together with both hands flat on each side while touching the plates to your chest. Flare your elbows out slightly.
2. Then, press the plates away from your body until your arms are straight out in front of you while contracting your chest muscles. Exhale during this portion of the exercise.
3. Now, pull the plates back toward your chest and inhale.
4. Repeat for the desired number of reps.

Variations & Tips:

• Use weight plates that you can comfortably grip with your hands in a flat position.
• Make sure to squeeze the weight plates together through the entire exercise to engage the chest muscles effectively.
• Keep your torso erect and keep your chest up to keep tension on the chest muscles.
• The Svend press works your chest muscles but the front deltoids receive a little stimulation as secondary muscles in the exercise.

Watch: How to do the Svend press