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
1. 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.
2. 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.
3. 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.
4. Lowering Phase:
- Slowly lower the plate back to your chest while maintaining control. Inhale as you lower the weight.
5. Repetitions:
- Aim for 8 to 12 repetitions, making sure to maintain good form throughout the exercise.
6. 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.