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Svend Press

Press a plate straight out while squeezing the palms together — sustained tension on the pectoralis major.

BeginnerPlate2 × 15–20
Svend Press demonstration thumbnail — How to Do the Svend Press
Chest (pectoralis major)Plate

Svend Press

Demo · Your House Fitness

Verified Svend Press demonstration by Your House Fitness. Click to play.

How to do the Svend Press

  1. 1Squeeze plate hard the whole set
  2. 2Slow tempo
  3. 3Exhale on press

Benefits of the Svend Press

  • Builds strength and size in the chest (pectoralis major) through a full, controlled range of motion
  • Simple equipment, high return — easy to program anywhere
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services