Svend Press

How to Do:

1. Setup Hold a single weight plate with both hands, pressing it between your palms at chest height. Your elbows should be bent, and the plate should rest close to your chest. Stand with your feet shoulder-width apart, engaging your core.
2. Press Forward Push the plate directly outward in front of you while keeping constant pressure between your palms. Fully extend your arms without locking your elbows.
3. Return to Starting Position Slowly bring the plate back to your chest while maintaining pressure between your palms.
4. Repeat Perform the desired number of repetitions, ensuring consistent pressure on the plate throughout.

Benefits:

The Svend press is an isolation exercise that targets the chest muscles, particularly the inner chest. By applying constant tension to the chest during the movement, it enhances muscle activation and builds definition. The exercise also engages the shoulders and triceps as secondary muscles, making it a valuable addition to a chest workout routine. It requires minimal equipment and can help improve your mind-muscle connection for more effective training.