Chest · Isolation

Svend Press

A plate squeeze press that trains the chest to contract hard through the midline.

MAIN MUSCLE
Chest
ALSO WORKS
Front delts
EQUIPMENT
Plate
LEVEL
Beginner
REPS
12-15
TEMPO
2-2-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand tall and squeeze a plate between your palms at chest height.

  2. Press the palms together as hard as you can.

  3. Extend the arms straight forward while keeping the squeeze.

  4. Bring the plate back to the chest slowly.

COMMON MISTAKES

  • Bending and extending the elbows so it turns into a press; keep a fixed soft bend.
  • Stretching too deep with heavy load; stop where you feel a stretch, not shoulder strain.

TIPS

  • Think of hugging a big tree and squeezing the chest at the top.

QUESTIONS

Which muscles does Svend Press work?

The main muscle is Chest. It also works Front delts.

How many reps should I do?

FORGE suggests 12-15 reps for Svend Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Svend Press?

These train the same muscles: Pec Deck Fly, Cable Crossover, Push-Up.