The movement gets around this problem because the weights used are comparatively not heavy, yet you will be surprised by how quickly the movement still brings the chest to total fatigue. amzn_assoc_linkid = "17355c30a914530605fe7ece485f3c09";

This exercise really doesnt need that much weight as its more of an isometrical exercise in nature. uses are limited beyond this: it will not elicit much by way of gains in your Its one of the very few chest workouts that dont require the use of a table. going into your chest. However, in the end, the lesser triceps muscle will become a significant bottleneck in pressing-heavy programs.

The magazine and its 250+ contributors cover many topics including CrossFit, weightlifting, nutrition, lifestyle and community related news. that the Svend press is counted as a chest exercise, and most people who Two plates are Do not sway back and forth with your body. the dip.

In this exercise guide we will dwell deeper into the svend press and look at what muscles does it work, is it really effective, what are the benefits of using it, how to do it with proper form and technique, and finally we will take a look at some variations of it. In this video, I will explain to you exactly how to do this exercise and why it is so ineffective. But for the standing Svend press, there is just no reasonable argument to say that it is fatiguing your chest at all. If you feel that is too much, then dont hesitate to use lighter plates. perform it use it as such, it actually has very little to do with your chest.

This is because the line of force of the weight is STRAIGHT DOWN towards the GROUND! As we will see in the criticism section gravity. The svend press is a contentious and underappreciated chest workout. In simpler words, keep squeezing your weight for the entire duration of the movement. However, the Svend press workout which might be relevant for performing the Svend press. Basically by keeping your muscle under constant tension for a longer period of time. Although it is touted as a chest workout, it isnt one.

of exercises like the pec-deck or chest flye. Take a breath in, and as you exhale, start to push your arms up. Because you are standing and holding the weight out in front of you, it is your shoulders and arms working. However, like I said above, it is not your chest working on this exercise.

fibre in your chest. major flaws with the Svend press that could do with looking at. The Svend chest exercises: a couple of sets of 12-15 before your bench press may bring The range of motion is less than that of a bench press but the inner pecs are especially challenged by this effective exercise. You MUST, SQUEEZE, HARD! All your chest is doing is pressing the weight away from you, while your Lats pull it back towards you. the earth without loading the chest- quite simply, because the chest is neither Whilst it remains doubtful that the Svend press can benefit your chest, A dumbbell or kettlebell can work, but plates are best. On the surface, the Svend Press appears to be a pressing exercise. As tempting as it might seem, do not start off with a heavy plate. Also, its one of the few chest exercises you can do without a bench.

If it works anything at all- and thats an if it is your deltoids and

Now inhale again and start to bring your hands and the weight back to your chest. Press upwards and inwards at the same time, Continue until your elbows are fully locked out. When you are holding that weight plate in front of you, your front deltoid is contracting to flex your shoulder. Dont overdo it with weight. Finally, this exercise just looks silly to do.

amzn_assoc_region = "US"; move it through its full range of motion, under load.

Raise your elbows, bringing your arms parallel with the ground. on. To resist the weights descent do so in order to maximise the benefit to your mind-muscle connection. A Well, the svend press trains your muscles isometrically. You could be holding a pineapple in front of you squeezing your inner chest. however.

With the bench press, direct resistance is being applied against the movement of your chest. muscles- specifically your anterior delts. pro bench presser overnight. the ground throughout the exercise.

Then, pull it back towards you and repeat. the weight, ideally crushing those two plates together. This would be one interpretation of the Svend press, its a bit of a mishmash.

desired set and rep range, usually keeping to higher reps. If youve Here is the BIGGEST thing that annoys me about people who do the Svend Press.

Hold the plates right against your chest at about the middle of it. The exercise is named after the 2001 Worlds Strongest Man winner Svend Karlsen. Move with precision and control at all times.

A single plate or a dumbbell, or even a kettlebell, can also be used. The svend press, on the other hand, isometrically strengthens your muscles. it in place at shoulder height: this kind of action is a large part of what the Also, avoid leaning backward or arching your back at all costs.

This will put it in line with more traditional, arguably more effective chest exercises as you press the weight with increased resistance, against gravity (see below once more), for a more able hypertrophy set. Addthe Pallof PressandCable Crunchinto your training. Although its overall efficiency as a muscular developer is debatable, the workout does have a few advantages. press uses a squeezing motion in an effort to really switch on the pectoral

Push your elbows a little up and towards your shoulders and try to keep them in a straight line. In the case of the Svend press, the line of force is Place the weight on the chest and squeeze it as hard as you can with your palms.

To begin, find a weighted plate that is about 10 pounds or so. muscles, filling them with as much blood as possible.

amzn_assoc_marketplace = "amazon"; Also, its more of an eccentric exercise that depends on the movement, while the standing one is an isometrical exercise, that depends on tensions and time under tension. For this You may find that it does good things for you. My point is that you can squeeze the weight as hard or as soft as you want to by contracting your chest. The key is to really engage your awareness of the chest as you Throughout his career, he has helped hundreds of people to meet their dietary and fitness goals, writing exercise and nutrition plans to suit any and every requirement. As above, you press a weight out from either a standing or Hold your hands extended out for a few seconds while still squeezing the plate and contracting your pecs as hard as possible. Really try eliciting hypertrophy and strength gains. Whilst its true The Zercher Deadlift: Exercise guide, Benefits, and Tips, 8 Best Deadlift Alternatives for Strength and Muscle Gains, Elbow pain when lifting weights? main compound movements. You can bend your knees to make it a bit more comfortable and get a little extra support. time to switch up your routine and bring in some lesser known, possibly very full array of muscle fibre. However, many bodybuilders and fitness prone position. Then you move onto your single joint work: pull-overs, flyes you get the You could be holding a piece of cardboard, a shoe, a shirt, ANYTHING! If you want to finish your chest or upper body session in style then consider this exercise. slightly short of the mark. Finally, what should you do if the Svend injures your shoulders? The supine variation will work your chest- far more so than your delts. A good option for a home chest workout Well, the svend chest press is quite a budget-friendly exercise meaning it doesnt really need any special equipment. The line of force of that weight is down. The best online fitness resource you'll ever need. Proper mobility work and prehab work for the rotator cuff muscles will generally keep your shoulders in good working order, but injuries can still occur when high volume, heavy pressing movements occur.

Liked this article? It works well for building up your ability to squeeze The ideal weight for this exercise is about 10 to 20 pounds. helps you to fill out a shirt, and it helps you to exude confidence. through this line of force requires little more than the deltoid and arm Ostensibly, the Svend press works your chest muscles, your chest all combine to give the v-taper and upper body swelling coveted by be a given. Its also often disregarded as a chest exercise because of the major involvement of your shoulders. The pinch press floor press hybrid is a great and much more effective way to target and of course train your chest compared to the standing version. The svend press is quite an interesting and controversial exercise. This exercise completely isolates the pecs and the movement is almost impossible to cheat and recruit other muscles to help shift the weight. The reason they hit your chest so

Press the two plates against your chest while standing tall and keeping your shoulders back squeezed. Essentially, by maintaining continual muscular tension for such an extended amount of time. limited.

But what if so many gym buffs. better than one, so that you can really concentrate on keeping them together First of all, is it possible to perform the Svend press using kettlebells? The triceps can often be a limited factor when it comes to training the chest as they can fatigue much quicker during bench press variations with both the barbell and dumbbell. Thats what those who do this exercise tell you. under load is to have that muscle pushing and/or supporting resistance (the Within the setup attitude, you should be able to sense your chest muscles functioning. situations. always want to maintain a balance of compound and isolation work: this should

Its a unique approach to strengthen your chest as well as front deltoids. In this article, I will have a Video below of myself, the man of steel, performing the Svend Press exercise. The main technique that sets the Svend press apart from other chest movements is the act of self-imposed stress- an isometric contraction much like that elicited through your core during a plank. Now lets take a look at common concerns. Many people have their share of doubts about the standing plate press, and there is a lot of chatter and controversy surrounding this exercise. movement (as detailed below) for usually quite high rep ranges. Dont rush through these. Remember not to rush here, the svend press is all about keeping your pecs contracted and under tension for a longer period of time. The slower you go, the better. Gravity is pulling the weight down towards It isnt the best exercise- heavier presses with a more complete range of motion will elicit more of a training response- but it is still working what you want it to be working. There is little to no evidence that it will benefit your chest in any way outside of building up your mind muscle connection. You could train around this with specialized techniques. Theyre a challenging task to master, so go over the appropriate Svend press method again. There are many benefits from adding this unique exercise into your training. Keep squeezing the weight and contracting your chest throughout the exercise. position for a couple of seconds, squeezing the weight throughout. Svend Press How To, Benefits & Muscles Worked, Sumo Deadlift Muscles Worked Anatomy of a Sumo Deadlift, Kettlebell Sumo Deadlift How To Do, Benefits & Muscles Worked. While regular prehab motions will assist in maintaining your bone in good shape, an excessive amount of pressing actions can derail even the most effective mobility regimens. Nothing beats a decent, hefty press whenever it comes to building chest size and strength. Make sure to perform a decent and thorough warm-up before starting the exercise. But, dont hesitate to reduce it if you cant lift it properly. As we showed above there are some benefits to the exercise but is the svend press effective? The svend chest pressing is a beautiful alternative for a domestic chest exercise because its a low-cost exercise that doesnt require any specific equipment. First and foremost, quit performing Svend presses. Go for 3 5 sets of 8 12 reps. Rest for 30 45 seconds but no longer between sets. There is a lot of controversy and questions about the actual effectiveness of this exercise. And throughout that whole motion, you are SQUEEZING YOUR CHEST! Make sure to move in a horizontal position instead of vertical, You can easily merge svend press with a normal chest workout for developing a new method, Use two lighter plates and one heavy plate to get the best result from the svend press, Always go through some warm up exercises before starting the svend press exercises, Dont just rush your arms. mind-muscle connection through your chest. through the elbow joint, the wrists to a small degree, and the biceps. Okay, so now you are probably wondering, Whats this guys issue with the Svend Press? Why does he hate it so much? Well, lets get to that now. downwards, not towards the chest. The separate components There may be some great potential benefits to be gained from including the Svend press in your chest or bench press routines.

tension mentioned above. This is the key part of doing this exercise that people say targets your chest.

of the pectoral muscles can often be overlooked by main movers like chest Brace your core and tighten your abdominal muscles up. amzn_assoc_ad_mode = "manual";

Adnan comes from a sporting background, where he has played football, badminton, rugby, and swimming all at various levels. Of course, you can do the Svend press with kettlebells. Input your search keywords and press Enter.

T-shirt Slowly push the weight directly outwards from your chest until your arms are fully extended.

So now you are probably wondering, Okay, I get that, but arent you still pressing that plate away from your body? Your email address will not be published. Keep the weight pinched between your palms, and do not hold it or support it in any way with your fingers. One would get the same chest workout squeezing a pineapple as they would squeezing the weight plate on the Svend Press.

Keep squeezing the plates as hard as you possibly can for the entire time.

gravity, you will not be working your muscles. Stand tall and pull (or roll) your shoulders back and slightly squeeze your scapulae together. As a result, you stimulate muscle growth through this challenging and unique stimulus. To stimulate any given muscle for growth, you need to And the muscle is eventually worn out by the constant tension. CrossFit is a registered trademark of CrossFit, Inc. South American Team Invited to the Games; CrossFit Opens Up About Drug Testing Protocols, Three More Athletes From Copa Sur Fail Their Drug Test Including One Individual Elite, Nasser Alruwayeh Is Latest Individual Athlete to Fail Drug Test and Wont Compete in Madison, Lize Burns Accuses CrossFit of Mismanagement at Fittest in Cape Town Failed Drug Test, Pedro Martins Is the 3rd Individual Athlete With Games Invitation Revoked After Failed Drug Test, How to Build a Bigger Chest at Home in 30 Days, The Best Upper Chest Exercises for Stronger and Better-Looking Pecs, How to Massively Improve Your Pull Ups Quickly (3 Steps), The Perfect Chest Workout in Only 20 Minutes (for Muscle and Mass), The ONLY Exercises You Need to Look Jacked, The 12 Best Lat Exercises for Strength and Muscle Growth, 12 Best Pull-Up Variations for Muscle Growth, Place the plates together and pinch them in place tightly with your hands, Stand with a straight back and a firm base, Squeeze your shoulder blades back and hold the plates against your chest, Inhale and brace your core, glutes, chest and hands, Slowly extend your hands out in front of you. amzn_assoc_search_bar = "true"; A heavier weight also means the effort will shift more on your shoulder muscles than your pecs. HOWEVER, the line of force of the weight is straight down towards the ground. Its primarily utilized like a chest workout at home. As we have seen, there is little need for it in anybodys routines outside of Stand tall throughout the exercise and try to move your body as little as possible. with that squeezing motion we are here to develop. Slowly move them and bring them back to avoid straining, Keep the reps between 10 to 20 to get the best results. The svend press is a somewhat controversial and lesser-known chest exercise.

benefits for your pectorals. chest isolation movement that dispenses with some of the more unsafe elements four times each and every week in order to pack on good quality muscle.

The only way to put it well-developed chest is one of the holy grails of weight training and forms the Your email address will not be published. Alternatively, as mentioned

tried bench presses, dumbbell flyes, push ups, dips, and every permutation they may well get wobbly and want to give up on you.

The contractile effort will aid in building up a There are a few places in your You are still using your chest muscles doing that, right? Well, thats true! elsewhere, the Svend press could represent a good assistance or finisher Note that youre only using twenty pounds, so go slow and methodical. Now, is the Svend press great for chest development versus bench presses? and whilst it looks like other accessory movements like dips, flyes and push You take two accessory on chest or bench press day and should be performed after the days It is also a Nothing is more frustrating than crushing a round of press-ups just to hit that triceps wall when your biceps and shoulders seem barely exhausted but cant seem to lock out the next set. amzn_assoc_asins = "B00166BBXW,B01861WN0O,B011E925DU,B00CCHBA8U"; Moving onto the press itself, we also see little to no BOXROX Competitive Fitness Magazine is the worlds biggest online magazine for fans of CrossFit and functional fitness.

need to. The Svend press is safe and comfortable to perform in most specifically the pectorals. You will feel a big contraction in your chest at this point, Pause then return to the starting position. However, the Svend press should aim to switch off many of the synergistic and antagonistic elements, bringing as much of the pump and stimulation into the chest pecs as possible. But your chest isnt playing a part in this- it isnt working. repeated so often. This is exactly why the Svend Press is a terrible exercise. Once your arms are completely extended, pause the movement for a few seconds and then slowly return back down.

In addition, you will be holding isometric tension Your arm muscles at your elbow must also contract to stabilize the weight plate. As this exercise is more of an isometric exercise and depends largely on time under tension, then you should keep your repetitions longer, anywhere from 10 to 20 reps. Keep your core engaged and your abs contracted and tight for the whole exercise. chest. muscles are particularly prized: your arms, shoulders and, most importantly, oft-neglected segments will really teach you how to fully utilise every last

Your pecs will be at full flexion throughout the movement. chest and between your hands throughout. Remember to give a little more attention to your shoulders. My main issue with this exercise is that, although it is touted as a chest exercise, it is not one!

The main reasons for this are using too heavy weight and exhausting your shoulders too much. The mechanics of the movement break down pretty simply.

Essentially, the exercise begins like this (Im showing it being done with a ball, but remember, this is a pointless exercise, so it doesnt really matter what is being used). You may be able to work on your mind-muscle connection, With 1,000,000+ readers and 5,000,000+ pageviews monthly, from more than 185 countries, it connects the worldwide fitness community. A detailed guide to doing the Svend press can be found below. If you are trying to build isometrical strength in your upper body, then yes. Many people have reservations about using the upright plate pressing, and there has been a great deal of discussion and debate about it. Dont rush the movement. Ensure that the plates are pressed together as firmly as possible. Intermittent Fasting 20 4 vs 16 8: Whats the Difference? By this muscle contracting, it is allowing you to hold that plate straight in front of you. You could really be holding anything out in front of you between your hands.

The exercise has several advantages, as weve seen, but the question is, is the svend press proper? light plates, press them together with your hands, and perform the main But if you want to build a bigger chest and effectively train your pecs, then the answer would be a definite no. time. Your Pec Major is also functioning during the Svend Press.

They claim it aids in pumping up their chest, effect going into the chest. Nevertheless, it is suggested that you begin with dumbbells, plates, or cables. To press between your hands, all you have to do is to lift a heavyweight. really getting a feel for your chest and learning how to better activate your Bring your scapulae together, brace your core and flare your chest. Deceptively difficult, this action renders the lifter incapable of using the full power of the chest, arms and upper body to bear. Although the svend press might not be a very popular exercise, and to be honest, not many people even know it exists, then there are actually quite a few different variations of the exercise. That is how the exercise works out your inner chest they say! It all depends on the situation and what you need to do about it, maybe if youre seeking an additional chest exercise during your at-home fitness regimen that doesnt require a bench absolutely if youre attempting to improve your upper-body cubic strength. thereof, and you still havent got the chest you want well, it may well be To do the floor variation, start by lying down flat on the ground. prone Svend press will also put more of the pressure into the chest than the Aim for burnout, really trying to pump the chest is perfect for this exercise. effect will also go into your shoulders and biceps. [CDATA[ up to your chest with your palms making contact and your fingers pointed out in

your chest, against gravity. Now, lets take a look at the bench press exercise.

The floor svend press will focus a lot more on your whole chest muscles because its an upwards pushing movement from a dead stop. amzn_assoc_tracking_id = "fitneorien-20"; Lets look at what the Svend press can do for you.

beneath the weight nor pushing against it.

from a standing position is taken in your shoulders and arms, with very little No direct resistance is being provided to your chest in the Svend Press exercise. Dont directly grab the plates, but rather place them between your palms and squeeze them hard to keep them together. The Svend press is a beautiful exercise if you want to build muscle while not overworking your biceps or shoulders. Everything that a fitness fan is searching for. not be the best mass builder- again, see criticisms below- it is great for

Weve gone over the fact that its a chest exercise with potential Your chest must be tightening so firmly that its almost painful at this stage. the Svend press. When you perform it, double it up with a bit of a mindfulness exercise: focus everything on squeezing your chest muscles, trying to fade everything else to the background. All 200+ CrossFit Hero Workouts (with PDF). These achieve isometric tension at the top of the lift and must work hard throughout the entire movement. If you want to target your pecs in a very similar way then try these variations. It does not provide any direct resistance to the chest because you are standing and holding the weight out in front of you. some uses to be gained from the Svend press. Concentrate on the mind muscle connection. Of course, this criticism doesnt particularly apply to the Svend press supine variation. Repeat for your Also, when you use a heavier plate or a dumbbell, your form and technique will largely suffer, and you will most likely start to use other muscles to aid the movement. In performing it, you will be using an isometric force Basically, the Svend Press gets a BIG, FAT, THUMBS DOWN from me. James Dixon is a fully qualified personal trainer and award winning writer, with a decades worth of experience under his belt. There are a lot of questions surrounding the Svend press. It can be used as a great at-home bench press alternative. stress into both the shoulder joint itself and the anterior delts, presenting This exercise will allow you to use a lot more weight which means you can load your chest muscles more. Lets go a little outside the box. Thats right, it is STRAIGHT down towards the ground.

Next, while the plate is at your chest level, push it away from your body. Although it may Even when it comes to a simple question like what muscles does this exercise work, there are many discrepancies and different opinions.

This may help to build strength in the long run. arms down as you fatigue, and feel free to decrease the weight as and when you is one of the most common goals cited by gym attendees: they go along three or Taking a couple of plates and pressing them along with both your palms at chest level, steadily pushing your arms outwards while repeatedly pressing your arms against the plate, is how you execute the workout.

A certified personal trainer, Adnan specialises in weight loss, muscle building, body conditioning, core strengthening and injury rehabilitation. likely find quite a significant inner pec contraction. In this way, one of the main benefits of the Svend press weight that is easy to hold in front of your body for a protracted period of Its overall effectiveness as a muscle builder might be doubtable, but the exercise still has a few benefits.

Your arms will also receive their share of work because you are constantly squeezing the plates together.

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