Svend Press | Gymacetamol

Muscles Worked

Primary

Chest

Quick Cues

1

Press plates together hard

2

Arms extended in front

3

Squeeze your chest

4

Controlled movement

Equipment Needed

Weight Plate

Stand upright and hold a weight plate between your palms at chest height.
Squeeze the plate hard with both hands.
Press the plate straight out in front of you until your arms are fully extended.
Slowly bring the plate back to your chest while maintaining the squeeze.
Keep your shoulders down and core braced throughout.
Repeat for the desired number of repetitions.

Common Mistakes

Pressing the plates together too loosely

Extending the arms too far forward and losing tension

Shrugging the shoulders up

Pro Tips

Squeeze a plate between your palms and press it forward at chest height

Focus on the isometric chest squeeze throughout the press

Use a lighter plate and concentrate on the mind-muscle connection

Your Progress

Variations

Cable Crossover

Dumbbell Squeeze Press

Pec Deck