Svend Press Chest
The svend press is a chest exercise using weight plates to create medial force on the pectoral muscles. By pressing the plates together while extending and retracting the arms, it effectively isolates the inner chest and improves mind-muscle connection.
How to do it
- Stand upright and hold a pair of weight plates pressed together at chest level with both palms.
- Press the plates outward from your chest until your arms are nearly fully extended.
- Squeeze the plates together throughout the entire movement to engage the inner chest.
- Slowly pull the plates back towards your chest in a controlled manner.
- Repeat for the desired number of repetitions.
Form cues
- Press the plates firmly together throughout the entire movement.
- Keep your shoulders down and away from your ears.
- Extend your arms slowly in front of your chest.
- Maintain a strong, upright posture with a braced core.
Breathing: Inhale as you pull the plates back toward your chest, and exhale as you press them outward.
Common mistakes
- Not squeezing the plates hard enough, which reduces tension on the pectoral muscles.
- Allowing the shoulders to shrug upward, which shifts the work away from the chest.
- Moving too quickly through the press, which eliminates the steady time under tension.
Muscles worked
Primary: chest. Secondary: shoulders, triceps.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45-60 s
Build muscle
3-4 sets x 10-12 reps, rest 60-90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel discomfort in your shoulder joints, ease off or reduce the amount of pressure you apply between the plates.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel this in my shoulders instead of my chest?
Make sure your shoulders are rolled back and down, and focus on actively squeezing the plates together as hard as you can.
Can I do this exercise without weight plates?
Yes, you can press your palms together firmly or use two light objects to create a similar pushing tension.
How heavy should the plates be?
Start with light plates because the constant squeeze creates muscular fatigue quickly even without heavy loads.