Chest
Svend Press
The Svend Press is a strength exercise with a weight plate for your chest. Share of the load in the Zulta muscle model: mid chest 40%, front delts 13% and lower chest 12%.
How to do it
- Stand tall with feet hip-width apart and hold one or two plates upright against your chest between flat palms.
- Squeeze the plates hard between your hands, fingers pointing forward.
- Press the plates straight out in front of your chest until your arms are straight.
- Keep squeezing and hold for a moment at full extension.
- Bring the plates slowly back to your chest.
Tips
- Keep the plates at chest height the whole time, do not let them drift down.
- The harder you squeeze, the more the chest works.
Common mistakes
- Leaning back to hold the plates out.
- Holding the plates by the rim with the fingers.
- Shrugging the shoulders as the arms extend.
Muscles worked by the Svend Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pressing the handles together adds isometric adduction on top of the press. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Svend Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Svend Press work?
Mainly the mid chest and lower chest. The front delts, upper chest and triceps (medial head) assist.
Is the Svend Press good for beginners?
Yes. The Svend Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Svend Press?
For example the Hex Press, Squeeze Press and Kettlebell Crush Press. They train mostly the same muscles, some with different equipment.
How do you make the Svend Press harder?
Add weight or reps, or move on to the Wide Grip Bench Press and Bench Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.