Svend Press

What it is

This compound movement effectively targets your chest muscles through a unique pressing action. You hold two light plates together to create an isometric contraction, then press them directly forward. This engages your pectorals, with support from your forearms, shoulders, and triceps.

Technique tips

• Maintain constant pressure on the plates throughout.
• Keep your elbows slightly tucked as you press forward.
• Exhale as you extend your arms and contract your chest.
• Control the movement, especially during the return phase.
• Pause briefly at the full extension before returning slowly.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.