How to Do the Svend Press

This unique move targets the chest and front delts. Here’s how to do it.
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Increase your time under tension with this anterior delt and chest move. Do three sets of 10 to 15 slow repetitions as a warm-up for your chest workout or as a finisher to burn out your pecs.


Setup: Hold two small plates (5’s or 10’s) sandwiched together between your palms at chest height. Raise your elbows so your arms are parallel to the floor and your fingers are forward.

Move: Extend your arms and press the plates straight out from your chest, then slowly return to the start.

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