Svend Press
How to do the Svend Press
- 1
Begin in a standing position.
- 2
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
Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
- 4
Pause at the top of the motion, and then slowly return to the starting position.
How to program the Svend Press
Sets and reps
As a compound movement, the Svend Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Svend Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Svend Press work?
The Svend Press primarily targets the Chest. It also recruits the Forearms, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Svend Press?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Svend Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
