Exercise guide
Svend Press
The Svend Press is performed by squeezing two light plates together while extending the arms forward. The chest provides the main emphasis, while the forearms, shoulders, and triceps help hold and move the plates.
Training context
Why the Svend Press Can Be Useful
The exercise maintains inward pressure between the palms throughout the repetition, creating a different challenge than a conventional press. Light plates are usually enough because grip security and continuous tension are central to the movement.
Use plates with flat surfaces and enough room for a secure hand position. Stop if the plates begin to slide or the shoulders must shrug to finish the press.
Technique overview
Keep the plates pressed together
Hold two light plates firmly between the palms at chest height. Maintain inward pressure as the arms extend forward, stopping before the shoulders roll or the plates lose contact. Pause briefly and bring the plates back toward the chest without relaxing the squeeze. Keep the path level and controlled throughout the set.
Treat this as an overview and use a range, pace, and setup you can control.