Svend press

The Svend press is an exercise where the chest is targeted by performing presses while squeezing two weight plates together. It is usually performed for relatively high reps with light weights as an accessory movement to the bench press or as a burnout movement on chest day.


  1. Keeps tension on the chest muscles throughout the movement
  2. Great for a focused chest session
  3. Serious pump for the chest even with light weights

Svend press Images


Svend press Instructions

Svend press muscle diagram
  1. Stand erect with your chest out and shoulders back, maintaining the natural arch in your back. Your knees should be unlocked, feet hip-width apart.
  2. Press a pair of light-weight plates in place against each other isometrically in front of you with a palms-in/fingers forward grip about shoulder height.
  3. Extend your arms directly out in front of you in the same horizontal plane, then bring the plates back into your chest.
  4. Repeat for the required number of reps.