The weighted Svend press is a chest exercise performed by pressing a weight plate out in front of the body, emphasizing the pectoral muscles while also engaging the shoulders and tricep.
Also Works
ShouldersTriceps
How to Perform
1
Stand with your feet shoulder-width apart and hold a weight plate in front of your chest with both hands.
2
Keep your elbows slightly bent and your palms facing each other.
3
Press the weight plate straight out in front of you, fully extending your arms.
4
Pause for a moment at the end of the movement, then slowly bring the weight plate back to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Press the plates together as hard as possible throughout the entire movement to maintain chest activation.
•Extend your arms fully at the end of each rep and squeeze the chest for a one-second hold.
•Keep the plates at chest height and press straight forward, not upward.
Common Mistakes
•Not squeezing the plates together hard enough, which eliminates the isometric chest contraction that makes this exercise effective.
•Letting the plates drift below chest height, shifting the load to the front delts.
•Using plates that are too heavy, which causes the arms to fatigue before the chest.