Svend Press
Body Part: Chest
Description
The Standing Svend Press is an isolation exercise targeting the chest muscles, particularly the pectoralis major. It involves pressing a weight plate while keeping constant tension in the chest, promoting muscle engagement and growth. This exercise is performed standing, which also engages the core for stability.
How to Perform
- Stand upright with your feet shoulder-width apart, maintaining a slight bend in your knees for stability.
- Hold a weight plate between your palms at chest level, keeping your elbows bent and close to your body.
- Press your palms together to squeeze the weight plate, engaging your chest muscles.
- Extend your arms forward slowly until they are fully extended in front of you, keeping the plate squeezed tightly.
- Pause briefly at full extension, maintaining tension in your chest.
- Slowly bring the weight plate back to the starting position at chest level while maintaining pressure on the plate.
- Repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Focus on squeezing the weight plate throughout the movement to maximize chest engagement.
- Keep your core tight to maintain balance and prevent unnecessary movement.
- Avoid locking your elbows at full extension to keep constant tension on your chest muscles.
- Start with a lighter weight to master the form before progressing to heavier plates.
- Breathe out as you press the plate forward and inhale as you return to the starting position.
