Svend Press

Muscles worked by the Svend Press

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

Weight Plate

Also called: weight plate, bumper plate, iron plate, 45lb plate.

How to do the Svend Press

1. Stand upright holding a single weight plate (or two pressed together) between your palms at chest height.
2. Squeeze the plates hard to generate tension through the pecs.
3. Press the plates straight out in front of you until the arms are fully extended.
4. Pause briefly, keeping the squeeze, then return the plates to the chest.
5. Repeat for the recommended number of repetitions.

Form tips

• The harder you squeeze the plates, the more chest activation you get.
• Keep the plates at sternum height throughout — do not let them drop toward the hips.

At a glance

Svend Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Push Ups
• Banded Chest Stretch
• Barbell Bench Press
• Bench Chest Stretch
• Cable Chest Press
• Cable Fly
• Chest Dips
• Clap Push-Ups

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "svend-press",
  "name_en": "Svend Press",
  "name_de": "Svend Press",
  "name_es": "Press Svend",
  "description_en": "A plate-squeeze press that loads the pecs through isometric adduction as you extend the weight away from the chest.",
  "description_de": "Ein Plattendrücken mit isometrischer Adduktion, das die Brustmuskeln belastet, während das Gewicht von der Brust weggedrückt wird.",
  "description_es": "Un press con apretón de disco que carga los pectorales a través de la aducción isométrica mientras se extiende el peso alejándolo del pecho.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "plates",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "push_day"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand upright holding a single weight plate (or two pressed together) between your palms at chest height.",
    "Squeeze the plates hard to generate tension through the pecs.",
    "Press the plates straight out in front of you until the arms are fully extended.",
    "Pause briefly, keeping the squeeze, then return the plates to the chest.",
    "Repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Stehe aufrecht und halte eine Gewichtsscheibe (oder zwei zusammengedrückte) zwischen den Handflächen auf Brusthöhe.",
    "Drücke die Scheiben fest zusammen, um Spannung in den Brustmuskeln aufzubauen.",
    "Drücke die Scheiben gerade nach vorne, bis die Arme vollständig gestreckt sind.",
    "Kurz pausieren, Druck halten, dann die Scheiben zur Brust zurückführen.",
    "Wiederhole für die empfohlene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Párate erguido sosteniendo un disco de pesas (o dos apretados juntos) entre las palmas a la altura del pecho.",
    "Aprieta fuerte los discos para generar tensión en los pectorales.",
    "Empuja los discos recto hacia adelante hasta que los brazos estén completamente extendidos.",
    "Haz una breve pausa manteniendo el apretón, luego devuelve los discos al pecho.",
    "Repite el número de repeticiones recomendado."
  ],
  "tips_en": [
    "The harder you squeeze the plates, the more chest activation you get.",
    "Keep the plates at sternum height throughout — do not let them drop toward the hips."
  ],
  "tips_de": [
    "Je fester du die Scheiben zusammendrückst, desto mehr Brustaktivierung erhältst du.",
    "Halte die Scheiben durchgehend auf Sternumhöhe — nicht Richtung Hüfte absinken lassen."
  ],
  "tips_es": [
    "Cuanto más fuerte aprietes los discos, mayor activación del pecho obtendrás.",
    "Mantén los discos a la altura del esternón durante todo el ejercicio: no dejes que caigan hacia las caderas."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/svend-press-start.webp",
      "peak": "images/flat/svend-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "svend-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.