Weighted Svend Press
Press two weight plates together, extending arms forward to intensely target your inner chest. A unique way to build pec definition and strength.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Weighted Svend Press
Description
A chest exercise that involves pressing two weight plates together in a clapping motion while extending your arms directly in front of you.
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How to do Weighted Svend Press
- 01Setup
Select two light-to-medium weight plates and press them together firmly with your palms flat against their outer surfaces, fingers wrapped around. Stand tall with a slight bend in your knees, feet shoulder-width apart, and the plates held at your sternum.
- 02Setup
Ensure your elbows are tucked in close to your body, maintaining constant pressure between the plates. Keep your shoulders pulled back and down, engaging your core.
- 03
While maintaining maximum pressure between the plates, slowly extend your arms straight out in front of your chest, keeping your elbows slightly bent. Exhale as you press.
- 04
Hold the extended position briefly, focusing on a strong contraction in your inner chest.
- 05
Inhale as you slowly return the plates back to the starting position at your sternum, maintaining constant pressure throughout the movement.
Tips
- Focus on internal rotation and squeezing the plates together as hard as possible throughout the entire range of motion to maximize pec activation.
- Control the eccentric (returning) phase of the movement, resisting the urge to let the plates simply fall back to your chest.
- Experiment with different plate sizes; smaller plates might allow for a stronger, more direct squeeze, while larger plates offer a wider surface to press against.
- Keep your wrists straight and aligned with your forearms to prevent wrist strain and ensure the force is directed through your palms.
Common mistakes
- Losing tension between the plates: Actively press the plates together as hard as you can throughout the entire movement, both extending and returning.
- Rounding the shoulders forward: Keep your shoulders pulled back and down, maintaining a proud chest to keep tension on the pectorals rather than the anterior deltoids.
- Using momentum to press: Perform the movement slowly and controlled, focusing on muscle contraction rather than swinging the weight.
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Get Ellim — FreeQuestions
What muscles does Weighted Svend Press work?
Weighted Svend Press primarily targets Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii.
Is Weighted Svend Press good for beginners?
Weighted Svend Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Weighted Svend Press?
You need Weighted to perform Weighted Svend Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Weighted Svend Press?
Focus on internal rotation and squeezing the plates together as hard as possible throughout the entire range of motion to maximize pec activation. Control the eccentric (returning) phase of the movement, resisting the urge to let the plates simply fall back to your chest. Experiment with different plate sizes; smaller plates might allow for a stronger, more direct squeeze, while larger plates offer a wider surface to press against. Keep your wrists straight and aligned with your forearms to prevent wrist strain and ensure the force is directed through your palms.
What are common mistakes when doing Weighted Svend Press?
Losing tension between the plates: Actively press the plates together as hard as you can throughout the entire movement, both extending and returning. Rounding the shoulders forward: Keep your shoulders pulled back and down, maintaining a proud chest to keep tension on the pectorals rather than the anterior deltoids. Using momentum to press: Perform the movement slowly and controlled, focusing on muscle contraction rather than swinging the weight.
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Free · iPhone only · Available on the App Store