Description

The Svend Press is an exercise for the chest muscles. By exerting pressure on the weight plate throughout the exercise, the chest is effectively loaded.

Exercise

Svend Press

Prone

Type: Bilateral Rest: 120s Equipment: Bank, Gewichtsscheibe

Tutorial

1

Clamp a weight plate between your palms and lie down on a weight bench
2

Raise your arms above your body so that the weight plate is above your chest. Arms are almost fully extended and perpendicular to the floor. Apply pressure to the weight plate with the palms of your hands.
3

Bring the weight plate vertically down towards your chest and bend your elbows. Breathe in as you do so.
4

Bring the weight plate back up vertically until your arms are almost fully extended again. Exhale as you do so
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Try to perform the movement smoothly and in a controlled manner. The weight plate should only move vertically. Maintain pressure on the weight plate during the exercise.