Svend Press

A standing chest exercise where two plates are squeezed firmly together and pressed forward from chest height, targeting the inner pec and sternal fibres through continuous inward pressure. Named after Norwegian strongman Leif Sven Søvik.

Instructions

1. Stand upright with feet shoulder-width apart and core braced.
2. Pick up two weight plates and hold them together at chest height, palms flat against the smooth outer faces of the plates with fingers pointing forward.
3. Squeeze the plates firmly together with both hands — this inward pressure is the key stimulus for chest activation.
4. Maintaining constant squeeze on the plates, press them straight forward by extending your arms until they are nearly fully extended.
5. Pause briefly at full extension, keeping the plates pressed together.
6. Reverse the movement, drawing the plates back to chest height under control while never releasing the squeeze.
7. Repeat for the prescribed number of repetitions.

Tips

• The continuous inward squeeze — not the pressing motion — is what drives chest activation, especially the inner pec and sternal fibres. If the plates slip apart, the stimulus disappears.
• Use lighter plates than you expect: the constant squeeze is fatiguing quickly, and control matters far more than load.
• Keep your elbows slightly soft at full extension to protect the joints and maintain tension on the chest.
• Avoid shrugging your shoulders or flaring your elbows out wide — keep the shoulders down and back throughout.
• A slow, controlled return (2–3 seconds) increases time under tension and amplifies the chest contraction.
• This exercise is a useful finishing movement or isolation accessory after heavier compound chest work.