Svend Press
Differentiation: Mechanics
This variation of a Chest Press is unique. Here is how: it is a simple movement, where you stand and press an Olympic plate directly outward horizontally at chest level. This movement targets your inner pectorals | and upper chest, and maximizing the contraction of your muscles.
Starting Position
To get into starting position, do this...
1) Obtain an Olympic plate.
2) While holding the plate, walk over the the spot where you will perform the exercise and stand.
3) Place your feet hip-width apart.
4) ...and grasp the Olympic plate between your hands.
5) Holding the weight plate against your chest, press your hands together tightly.
6) Your elbows should be flared outward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Press your hands together
3) ...and exhale while you fully extend your arms straight out in front of you at shoulder level.
4) Hold this position for a count of one second.
5) Then, inhale while you pull the plate back
6) ...toward your chest.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your body straight during the entire movement.
Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.
Gear Advice
For your hands, we encourage you to use weightlifting chalk on your hands.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 |
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