Lying Weighted Svend-Press
Target your chest with this unique variation of the Svend Press. Lying down and using a plate keeps the focus on your pecs.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Weighted Lying Svend Press
Starting Position:
Lie flat on your back on a mat or a comfortable surface.
Hold the weight plate with both hands, placing it against your chest. Your palms should be facing each other.
Body Positioning:
Keep your feet flat on the ground or extended straight out if you prefer more of a challenge.
Your head, shoulders, and lower back should be in contact with the mat.
Execution:
Press the weight plate upward, extending your arms straight above your chest. Make sure to keep your elbows slightly bent and your shoulders retracted.
At the top of the movement, pause briefly and engage your chest muscles.
Lowering Phase:
Slowly lower the plate back to your chest while maintaining control. Inhale as you lower the weight.
Repetitions:
Aim for 8 to 12 repetitions, making sure to maintain good form throughout the exercise.
Breathing:
Inhale as you lower the plate and exhale as you press it up.
Tips:
Focus on using your chest muscles to lift the weight, avoiding any awkward movements with your shoulders.
If you're new to this exercise, start with a lighter weight to ensure proper form.
Gradually increase the weight as you become more comfortable and stronger.