Weighted Svend Press
Description
The weighted Svend press (plate squeeze press) holds one or two weight plates between your palms and presses them forward by squeezing inward and pressing outward simultaneously. The squeeze activates the inner chest fibers that standard presses miss.
Muscle Group
Equipment Required
Weighted Svend Press Instructions
- Stand tall. Hold one or two weight plates between your palms at chest height. Press your palms together firmly.
- Maintain the inward squeeze throughout.
- Press the plates forward by extending your arms. Keep squeezing.
- Extend to full arm extension. Squeeze the inner chest hard.
- Slowly pull the plates back to your chest. Maintain the squeeze.
- Keep constant inward pressure throughout every rep.
- Use light to moderate weight. Aim for 12 to 15 reps.
- The squeeze is more important than the weight.
Weighted Svend Press Form & Visual
Weighted Svend Press Benefits
- Activates the inner chest fibers
- Squeeze component targets pec adduction
- No bench needed
- Builds chest mind-muscle connection
- Easy to set up with just a plate
- Excellent chest finisher
Weighted Svend Press Muscles Worked
- Pectoralis major (inner fibers)
- Anterior deltoid
- Triceps brachii
- Serratus anterior
Weighted Svend Press Variations & Alternatives
- Svend Bench Press
- Landmine Kneeling Squeeze Press
- Cable Crossover
- Dumbbell Squeeze Press
- Plate Pinch Press
