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Chest

Svend Press

Svend Press (Start)Svend Press (End)
LevelBeginnerEquipmentOtherMechanicCompoundForcePush

A plate squeeze press that keeps constant tension on the chest by pressing your hands together around a weight plate.

Strength
Primary musclesChest
Secondary musclesForearmsShouldersTriceps

Energy burned

≈ 25 kcalFor 3 × 8–12, rest 90s · ≈ 4.4 kcal/min

Estimate range 19–31 kcal (±25 %)

Muscle mass worked13 %
Effort during a set7.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand tall holding a weight plate between your palms at chest height with your elbows bent.
  2. 2Squeeze the plate firmly with both hands and keep your shoulders down.

How to perform

  1. 1Press the plate straight out in front of you while continuing to squeeze.
  2. 2Extend your arms until they are straight.
  3. 3Pause, then pull the plate back to your chest while squeezing.

Alternatives

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Stretches for Chest

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