Svend Press

A beginner strength exercise for the chest, done with a other equipment.

Main muscles: Chest
Also works: Forearms, Shoulders and Triceps
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Push

How to do the Svend Press

Begin in a standing position.
Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest muscles. Your fingers should be pointed forward. This is your starting position.
Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
Pause at the top of the motion, and then slowly return to the starting position.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Svend Press

Questions

What muscles does the Svend Press work?

Mainly the chest, with the forearms, shoulders and triceps helping.

Is the Svend Press good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Svend Press?

Good alternatives that train the chest: Suspended Push-Up, Dips - Chest Version, Alternating Floor Press or Barbell Bench Press - Medium Grip.

How many sets and reps of the Svend Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).