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horizontal push
Svend Press
Search GoogleThe Svend press combines an isometric plate squeeze with a controlled horizontal press. It is a chest finisher, not a maximum-load movement, so use plates you can hold securely without shrugging.
- Primary
- chest
- Secondary
- front delts, triceps
- Equipment
- weight plate
- Mechanic
- isolation
Setup
- — Stand tall and press two light plates together between the palms at mid-chest height.
- — Keep the fingers clear of plate edges, elbows slightly below shoulder height, and ribs stacked.
- — Create steady inward pressure before moving the plates away from the body.
Execution
- — Press the plates forward while continuously squeezing them together.
- — Stop with the arms long but elbows softly unlocked and shoulders away from the ears.
- — Return slowly to the chest without reducing inward pressure or dropping the plates.
Breathing & coaching
- — Exhale while pressing forward.
- — Inhale during the controlled return.
- — Think squeeze first, press second.
- — Keep the load light enough to control.
Progressions
- — Add repetitions or a slower return before increasing plate weight.
Regressions
- — Use one light plate between both palms or shorten the pressing range.