Svend Press (Plate)
The Svend Press (Plate) is a chest isolation exercise where you squeeze a weight plate between your palms while pressing your arms outward. This movement creates constant tension on the inner pectoral muscles to improve definition and mind-muscle connection.
Since the Svend Press relies on isometric tension rather than heavy mechanical load, standard weight tracking often underestimates the actual effort required. Your AI coach analyzes your RPE and set duration to gauge the true intensity, ensuring you aren't just going through the motions without adequate squeeze. By integrating recovery data, the app can intelligently program this joint-friendly exercise when your heavy pressing muscles are recovering or when shoulder stress needs to be minimized based on your pain history.
Form Cues
- Squeeze the plate between your palms as hard as possible.
- Keep your shoulders down and packed away from your ears.
- Extend your arms fully until your elbows are locked out.
- Control the return phase while maintaining maximum pressure.
- Keep your chest up and core braced throughout the set.
- Don't relax your grip on the plate at any point.
- Don't let your shoulders round forward as you press out.
- Don't rush the movement; speed reduces time under tension.
- Don't lift the plate above shoulder height.
- Don't use a weight so heavy that you lose the ability to squeeze.
Common Mistakes
- Using a plate that is too heavy to squeeze effectively
- Losing tension during the return phase
- Hunching the shoulders forward
- Pressing with the shoulders instead of the chest
- Moving too quickly through the reps
Muscles Worked
The Svend Press primarily targets the sternal head of the pectoralis major (middle and inner chest) by combining a dynamic pressing motion with a high-intensity isometric contraction. This unique combination forces the inner chest fibers to work hard to maintain the squeeze. The anterior deltoids and triceps act as secondary stabilizers to help extend the arms and support the weight.
Primary
Secondary
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