Svend Press Guide: Target Your Inner Chest
Learn how to master the Svend Press with proper form to improve chest definition and mind-muscle connection using weight plates.
How to Perform
- Stand with your feet shoulder-width apart and hold two light weight plates pressed together between your palms at chest height.
- Engage your core and squeeze the plates together as hard as possible using only the tension from your pectoral muscles.
- Slowly extend your arms straight out in front of you while maintaining the constant inward pressure on the plates.
- Pause for one second at full extension while focusing on the peak contraction of your inner chest.
- Slowly pull the plates back toward your sternum without releasing the inward squeeze.
- Breathe out as you push the weight away and inhale as you return to the starting position.
Common Mistakes
- Using plates that are too heavy which shifts the load to the shoulders.
- Interlocking fingers instead of using flat palms to squeeze the plates.
- Moving too quickly and losing the isometric tension in the chest.
- Allowing the elbows to drop significantly below chest height during extension.
Muscles Worked
Primary movers
- Inner Chest
Stabilizers
- Anterior Deltoids
- Triceps
- Pectoralis Major
Related Guides
- Bench Press — Chest
- Benchpress Dumbbells — Chest
- Bent over Cable Flye — Chest
Inner Chest · Chest