Svend-Press

1. Stand with your feet shoulder-width apart, maintaining good posture with your chest up and shoulders back.

2. Hold a weight plate with both hands at chest level in front of you. Your palms should be facing each other, pressing against the plate.

3. Squeeze the plate between your palms to engage the chest muscles—this is the starting position.

4. Slowly push the plate straight out in front of your chest until your arms are fully extended, continuing to squeeze the plate throughout the movement.

5. Pause at the full extension for a moment, still squeezing the weight plate to maintain tension in the chest muscles.

6. Retract your arms, bringing the plate back toward your chest to the starting position, without losing the tension.

7. Repeat the movement for the desired number of repetitions and sets.

Ensure that you maintain control of the weight plate throughout the movement, especially when bringing it back toward your chest, to maximize the exercise's effectiveness and to prevent injury. The weight should be chosen to allow for clean, controlled repetitions while still challenging the muscles.

It's important to avoid locking out your elbows at the full extension to maintain constant tension on the chest muscles during the exercise.

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