Svend Bench Press
Crush your chest! Isolate & build your inner pecs with the Svend Bench Press. Squeeze a plate, feel the burn, and get results!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Select an appropriate weight plate. Beginners should start with a lighter weight and increase as they become more comfortable with the movement.
2. Lie flat on a bench with your knees bent and feet placed firmly on the ground for stability.
3. Hold the weight plate between the palms of your hands with your fingers pointed towards each other. Your arms should be fully extended above your chest.
4. Push your hands together firmly to squeeze the plate, engaging the chest muscles. This isometric hold is essential throughout the exercise.
5. Slowly lower your arms towards your chest while maintaining the pressure on the plate.
6. Stop the movement when the plate nearly touches your chest and you feel a full stretch in the pectoral muscles.
7. Push the weight plate back up to the starting position, keeping your chest muscles tight.
8. Repeat for the desired number of repetitions and sets, ensuring the squeeze is maintained at all times.
The Svend Press primarily targets the chest muscles with an emphasis on the inner portion due to the plate squeeze, which also recruits stabilizer muscles in the shoulders and triceps.
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