Svend Press

Every so often I come across an exercise that I believe anyone could benefit from. The Svend Press is one of these exercises. When it comes to isolating the pectoralis muscles, I find this to be one of the more effective exercises. I usually perform Svend presses right before a compound chest exercise like a bench press or dumbbell press for a greater mind-muscle connection and awareness. By doing this I slightly exhaust the muscle enough to put focus on the chest instead of the deltoid (shoulder muscle). I believe this exercise alone won’t cause significant chest mass, but when combined with benching and dumbbell presses, a dramatic effect will be seen within the first few weeks.

How to do Svend presses:

  • Stand up straight with legs shoulder distance apart.
  • Grab Two light plates, look for TWO 2.5, 5, 10, or even 25 pound plates.
  • Starting Position: Hold each plate between your hands up to your chest (edge of plate touching chest) with your fingers pointing ahead of you.
  • Squeeze the plates slightly together while simultaneously extending your arms away from your chest.
  • When fully extended pause momentarily to feel the contraction then bring arms back to the starting position.

A few tips:

  • Start with low weights and focus on the chest contractions throughout the movement.
  • Try and keep the movement slow since faster movement will cause more activation of your shoulders.
  • Some users prefer to perform these lying flat on their back (supine position), decline, and incline. Try them out and let us know which you prefer.
  • If you’re at home and don’t own weight plates, use two appropriately weighted books. This can be followed by dynamic push-ups.
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