Weighted Svend Press

준비 자세

1. 01Stand with feet hip width, knees soft, and ribs pulled down.
2. 02Stack two or three small plates and press them flat between the palms.
3. 03Hold the stack at the sternum with fingers pointing forward.
4. 04Squeeze the plates together hard before the first rep.

수행

1. 01Press the stack straight out from the chest while crushing the plates together.
2. 02Extend until the elbows are nearly straight at chest height.
3. 03Hold the lockout for a one count without losing the squeeze.
4. 04Return the stack to the sternum slowly under full control.

체크포인트

• -Plates never separate or slide during the rep.
• -Press stays level at mid-chest height.
• -No backward lean or rib flare as load increases.
• -Pecs stay visibly contracted at lockout.

흔한 실수

• -Choosing plates too heavy to keep the squeeze, so smooth plates slip.
• -Turning it into a front raise by letting the stack drift upward.
• -Bouncing reps with momentum instead of constant tension.
• -Dropping the elbows and pressing downhill.