Svend Press – Correct Form, Technique, Tips Video

Svend Press Chest

Main Muscle Worked: Chest

Indirectly involved: Front Shoulder

Type: Strength

Level: Beginner

Equipment: Two Weight Plates

The Svend press is not a major muscle mass gaining exercise. It can be used to warm up your chest at the very start of a chest workout session or as a finisher at the end of your chest workout routine.

Another good option is to design your own superset by including the Svend press with a major chest exercise, such as the dumbbell bench press. That is performing the Svend press as soon as you finish a set of the dumbbell bench press.

You just need two small weight plates to perform this exercise. The action of squeezing the plates against each other will actively recruit your chest muscles.

Continue reading here to learn how to perform Svend Press Exercise perfectly with tips & VIDEO demonstrating it’s correct form, technique, steps wise instructions  & movements.

How To Do The Svend Press Properly?

Start Position

Hold two 5 or 10-pound weight plates in your hands. While maintaining the natural arch in your back, stand erect with your chest high & shoulders back. Your feet should be hip-width apart and knees unlocked. Now squeeze the plates together with your both hands flat on each side, palms pressing each other and fingers pointing forward. Raise the plates & your elbows about shoulder height so that the arms are parallel to the floor & plates touch your chest. This is your start position.


(i) While pressing the plates against each other, slowly extend your arms straight out in front of you in the same horizontal plane. Exhale during this portion of the movement.

(ii) Squeeze your chest muscles & hold for a count of two.

(iii) Now inhale & slowly pull the plate back to your chest. This completes one rep. Do the desired number of reps.


(i) Use lightweight plates that you can comfortably grip with your hands in a flat position.

(ii) Squeeze the plates together all through the movement so as to keep the chest muscles engaged effectively.

(iii) Maintain your torso upright and chest high in order to maintain tension on your chest muscles.

Watch this video to learn how to do Svend Chest Press exercise correctly:


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