Svend Press (Plate Push)
Auto DetectedA chest isolation exercise where two weight plates are pressed together and extended forward, targeting the pectorals for enhanced activation and hypertrophy; ideal as an accessory or finisher.
About Exercise
Equipment
Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Triceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
6/10Anterior Delts
Triceps
5/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent, core braced. Press two light weight plates together firmly between your palms at chest center.
- Squeeze plates tightly and extend arms forward slowly.
- Keep elbows slightly bent at full extension.
- Pause and contract chest for 1 second.
- Return plates to chest while maintaining squeeze.
- Repeat without momentum.
Coaching Tips
Form Cues
- Squeeze plates hard
- Focus on chest contraction
- Keep elbows tucked
- Move slowly controlled
Breathing
Inhale during return phase; exhale while pressing forward and brace core throughout.
Tempo
2-1-2
Range of Motion
Extend arms from chest level to full arm length without locking elbows; maintain constant plate tension.
Safety
Safety Notes
- Use light weights only
- Avoid jerky movements
- Engage core for stability
- Stop if shoulder pain occurs
Spotting
Not typically needed; perform in front of mirror for form check.
Common Mistakes
- Using momentum
- Releasing plate squeeze
- Locking elbows out
- Arching lower back
When to Avoid
- Acute shoulder impingement
- Wrist injuries
Flexibility Needed
- Shoulder flexion to 180 degrees
Build Up First
- Basic pressing form competency
Also known as
Svend Chest Press, Plate Pinch Press, Plate Press
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