LiftSetsLiftSets / Exercises / Svend Press
Svend Press
Works the chest. Helped by the forearms, shoulders, triceps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
chestforearmsshoulderstriceps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | other |
|---|---|
| Level | beginner |
What to think about
- Squeeze the plates together the whole time.
- Press straight out at chest height.
- Bring them back slowly.
How to do it
- Begin in a standing position.
- Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest muscles. Your fingers should be pointed forward. This is your starting position.
- Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
- Pause at the top of the motion, and then slowly return to the starting position.
Other exercises for the chest
- Alternating Floor Press
- Barbell Bench Press - Medium Grip
- Barbell Incline Bench Press - Medium Grip
- Bent-Arm Dumbbell Pullover
- Butterfly
- Cable Crossover
- Decline Barbell Bench Press
- Decline Dumbbell Bench Press
Track it in LiftSets
Log svend press with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store