Chest / Beginner / Compound (multi-joint)

Svend Press

A bodyweight exercise for the chest, with the forearms, front delts and triceps assisting.

At a glance

Primary

Chest

Secondary

Forearms & grip, Front delts, Triceps

Equipment

Bodyweight

Movement pattern

Fly / hug

Level

Beginner

Type

Chest, Compound (multi-joint)

How to do it

1. Begin in a standing position.
2. 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.
3. Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
4. Pause at the top of the motion, and then slowly return to the starting position.

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