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Exercise guide
Svend Press
A plate-squeeze press that loads the pecs through isometric adduction as you extend the weight away from the chest.
What this exercise works
- Muscles
- pectoralis major · anterior deltoid · triceps brachii
- Goals
- hypertrophy
- Equipment
- Weight plates
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Stand upright holding a single weight plate (or two pressed together) between your palms at chest height.
- Squeeze the plates hard to generate tension through the pecs.
- Press the plates straight out in front of you until the arms are fully extended.
- Pause briefly, keeping the squeeze, then return the plates to the chest.
- Repeat for the recommended number of repetitions.
Technique cues and common mistakes
- Keep the plates at sternum height throughout — do not let them drop toward the hips.
Make the movement easier or harder
- The harder you squeeze the plates, the more chest activation you get.