Svend press

Exercise overview

Primary muscle group: Chest

Exercise type: Plate

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 9

Average per rep (lbs)*: 19

Description: Stand with your feet shoulder-width apart, holding a weight plate between your palms. Raise the weight plate to your chest, ensuring your fingers are pointing forward. Pull your shoulders back and stick out your chest. Lift your elbows so that your arms are parallel to the floor. Exhale as you slowly extend your elbows, pushing the plate out in front of you. Hold the plate in front of you for a count of two while squeezing your chest muscles. Inhale as you slowly pull the plate back to your chest. Repeat the exercise for the desired number of repetitions.

Exercise ID: 00397

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Engage Your Core: Keep your core engaged throughout the exercise to maintain stability and prevent lower back strain. This helps to transfer the strength effectively from your chest to the movement.
Maintain Proper Form: Press the weight plate evenly with both hands at the center of your chest. Ensure your elbows stay a bit bent and follow a path that tracks forward, so you avoid unnecessary strain on your shoulders.
Control the Movement: Focus on slow, controlled motions both during the pushing and returning phases. Avoid jerky movements to ensure you are targeting the chest muscles effectively and reducing the risk of injury.
Breathing Technique: Exhale as you press the weight plate out and inhale as you bring it back to your chest. Controlled breathing can help you maintain rhythm and consistency throughout the exercise.
Use the Right Weight: Start with a manageable weight to get a feel for the movement. Since the Svend press places a continuous tension on the chest, using a lighter weight initially ensures proper form and minimizes the risk of injury.
Mind-Muscle Connection: Focus intently on your chest muscles during the exercise. Visualize your pecs contracting and expanding with each rep to enhance muscle activation and effectiveness.
Avoid Elbow Lockout: Try not to fully extend and lock out your elbows at the end of the press. Keeping a slight bend in your elbows maintains tension on your chest muscles throughout the movement.
Equipment Variation: If you don’t have access to weight plates, you can use other equipment like a medicine ball or a dumbbell held vertically. The key is maintaining consistent pressure to keep your chest engaged.

Exercise overview

Exercise tips and tricks

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