Svend Press

How to perform

1. 01Begin in a standing position.
2. 02Press 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. 03Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
4. 04Pause at the top of the motion, and then slowly return to the starting position.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.