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Chest
Svend Press
A plate-squeeze press training chest tension while the shoulders support the weight in front of the torso.
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Target
Chest
Category
Upper body · Strength
Difficulty
Beginner
Sets
3
Reps
10-15
Execution
How to perform
1. Stand stable and hold a light plate securely between your palms at chest height.
2. Brace your trunk, keep your ribs down and maintain inward pressure with both palms.
3. Press your hands forward through a comfortable range without shrugging or leaning back.
4. Return slowly to your chest while keeping the plate secure and avoiding fatigue-related slipping.
Suggested rest: 60 seconds between sets.
Technique
Key form tips
- 1Stand stable and hold a light plate securely between your palms at chest height
- 2Brace your trunk, keep your ribs down and maintain inward pressure with both palms
- 3Keep each repetition controlled and maintain tension through Chest.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Chest to force extra repetitions.