Svend Press

Setup

1. 01Stand tall with feet hip width and knees soft.
2. 02Press one or two small plates flat between the palms at mid-chest height.
3. 03Point the fingers forward and squeeze the plates hard before moving.
4. 04Pull the ribs down and brace so the lower back does not arch.

Execution

1. 01Squeeze the plates together as hard as possible throughout.
2. 02Press the plates straight out from the chest until the elbows extend.
3. 03Pause briefly at full extension while maintaining the squeeze.
4. 04Pull the plates back to the sternum under control.

Checkpoints

• -Plates stay glued together with visible pec tension.
• -Press path is horizontal at mid-chest height.
• -Torso stays upright without leaning back.
• -Constant tension with no rest at either end.

Common mistakes

• -Using plates so heavy the squeeze disappears.
• -Letting the plates drop below chest height during the press.
• -Leaning back to fake range of motion.
• -Relaxing the squeeze at lockout.