Svend Press
4 SETS - 12 REPETITIONS
1. Set Up:
Begin by selecting two weight plates of equal size.
Stand with your feet shoulder-width apart and maintain good posture.
2. Grip:
Hold one plate in each hand using a pinch grip, where the plates are squeezed between your thumb and fingers.
Your palms should face each other, and your fingers should wrap around the edges of the plates.
3. Starting Position:
Hold the plates at chest level, with your elbows slightly bent and your upper arms parallel to the ground.
Your wrists should be aligned with your forearms.
4. Pressing:
Begin by squeezing the plates together as hard as you can.
While maintaining this squeeze, press the plates away from your body until your arms are fully extended.
Focus on the contraction in your chest and shoulders throughout the movement.
5. Lowering the Plates:
With control, bring the plates back towards your chest while still maintaining the squeeze.
Your elbows should remain slightly bent throughout the movement.
6. Breathing:
Inhale as you lower the plates.
Exhale as you press the plates away from your body.
7. Finish:
Once you’ve completed your set, gently release the pressure on the plates and set them down.
Tips for Proper Svend Press Form:
Focus on Squeezing: The key to this exercise is the constant squeeze on the plates. This engages the muscles and makes the movement effective.
Steady Pace: Perform the Svend Press in a controlled manner. Avoid rushing the movement or using momentum.
Weights Selection: Start with lighter weight plates to get comfortable with the exercise and the squeezing motion.
Mind-Muscle Connection: Concentrate on the sensation in your chest and shoulders as you perform the exercise.
Avoid Overextension: Do not lock out your elbows at the top of the movement to prevent unnecessary strain.
Warm-Up: Begin with a brief warm-up to prepare your chest and shoulder muscles.
Proper Grip: Make sure to grip the plates securely to prevent dropping them during the exercise.