# Svend Press

URL: https://heatsy.app/ex/svend-press

Also known as: Plate Squeeze Press, Svend Chest Press, Standing Plate Squeeze Press

Body region: Chest, Arms, Shoulders

## Muscles

- Main: Pectoralis Major
- Helps: Deltoid, Triceps
- Holds: Serratus Anterior, Brachialis

## Equipment

- Weight Plate

## Technique

1. Stand holding one or two weight plates together between the palms at chest height.
2. Squeeze the plates hard together and keep this squeeze throughout.
3. Press the plates straight out in front until the arms are almost straight.
4. Pull them back to the chest while still squeezing.

### Cues

- Squeeze the plates as if trying to crush them.
- Keep the elbows slightly bent at the end.

### Common mistakes

- Dropping the squeeze so the plates slip.
- Letting the plates fall toward the feet.
- Using plates that are too heavy and straining the wrists.

## Alternatives

- [Close-Grip Dumbbell Bench Press](https://heatsy.app/ex/close-grip-dumbbell-bench-press)
- [Cable Fly](https://heatsy.app/ex/cable-fly)