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Svend Press

ChestOtherBeginnerCompound
Svend Press — start position
Start
Svend Press — finish position
Finish
Muscles worked
PrimaryChest
SecondaryForearms, Shoulders, Triceps

How to do it

  1. 01

    Begin in a standing position.

  2. 02

    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.

  3. 03

    Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.

  4. 04

    Pause at the top of the motion, and then slowly return to the starting position.

In the app

Svend Press appears when you own the kit it needs and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With bodyweight
With dumbbell
With machine

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