{"id":6443,"date":"2022-03-28T12:05:39","date_gmt":"2022-03-28T12:05:39","guid":{"rendered":"http:\/\/www.aafs.net\/blog\/?p=6443"},"modified":"2022-01-26T13:37:08","modified_gmt":"2022-01-26T13:37:08","slug":"svend-press-forgotten-exercise-for-chest-muscles","status":"publish","type":"post","link":"https:\/\/www.aafs.net\/blog\/svend-press-forgotten-exercise-for-chest-muscles\/","title":{"rendered":"Svend Press &#8211; Forgotten Exercise For Chest Muscles"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a04df7ff3342\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a04df7ff3342\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.aafs.net\/blog\/svend-press-forgotten-exercise-for-chest-muscles\/#Which_muscles_are_under_stress\" >Which muscles are under stress?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.aafs.net\/blog\/svend-press-forgotten-exercise-for-chest-muscles\/#Svend_press_technique\" >Svend press technique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.aafs.net\/blog\/svend-press-forgotten-exercise-for-chest-muscles\/#Dumbbell_variation\" >Dumbbell variation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.aafs.net\/blog\/svend-press-forgotten-exercise-for-chest-muscles\/#A_few_words_about_the_exercises_author\" >A few words about the exercise&#8217;s author<\/a><\/li><\/ul><\/nav><\/div>\n<p lang=\"en-US\">Svend Press is an unusual exercise. Many athletes think it is outdated. However, this is an excellent chest workout using two weight plates, which not all modern athletes know. Try to diversify your workout with it. You&#8217;ll like its results. So, let&#8217;s talk about Svend Press in more detail.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Which_muscles_are_under_stress\"><\/span>Which muscles are under stress?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p lang=\"en-US\">First of all, the Svend press is aimed at the pectoral muscles. Athletes improve their strength indicators doing it. At the same time, the chest receives a good impetus for growth. So, what muscles work during the exercise?<\/p>\n<ul>\n<li>\n<p lang=\"en-US\">Pectoral muscles<\/p>\n<\/li>\n<li>\n<p lang=\"en-US\">Back muscles<\/p>\n<\/li>\n<li>\n<p lang=\"en-US\">Triceps<\/p>\n<\/li>\n<\/ul>\n<p lang=\"en-US\">Thus, the Svend press will help you progress in other exercises, such as a bench press and various rows for the back.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Svend_press_technique\"><\/span>Svend press technique<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p lang=\"en-US\">Take two weight plates with the right weight for you. If you are a beginner, you can try starting with a lightweight, gradually increasing it.<\/p>\n<p align=\"CENTER\"><a href=\"https:\/\/www.youtube.com\/watch?v=cIoUZOnypS8\">https:\/\/www.youtube.com\/watch?v=cIoUZOnypS8<\/a><\/p>\n<p lang=\"en-US\">The Svend Press technique looks like this:<\/p>\n<p lang=\"en-US\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">1<\/span>Press the weight plates to each other with your palms. The palms are at chest level. The arms are bent at the elbows. It&#8217;s the starting position<\/div>\n<div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">2<\/span>Take a breath. Push the weight plates in front of you, straightening your arms and continuing to squeeze your palms. Of course, try not to drop anything. You can move directly from yourself or slightly upward on a diagonal. Feel the target muscles working. It will help you achieve the perfect technique<\/div>\n<p lang=\"en-US\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">3<\/span>Return to starting position. Go to the next rep without opening your palms. Do 3-4 sets of 10 reps<\/div>\n<p align=\"CENTER\"><a href=\"https:\/\/www.youtube.com\/watch?v=vNxezQEqy6I\">https:\/\/www.youtube.com\/watch?v=vNxezQEqy6I<\/a><\/p>\n<blockquote>\n<p lang=\"en-US\">Svend Press has a simple technique. Some beginners may feel some of the difficulties. Don\u2019t be upset. Just take less weight.<\/p>\n<\/blockquote>\n<p lang=\"en-US\">Are you an experienced athlete? Is the exercise too easy for you? In this case, increase the weight and reps.<\/p>\n<p lang=\"en-US\">Fitness trainers recommend using the Svend press as a final exercise when training the pectoral muscles.<\/p>\n<p lang=\"en-US\" align=\"CENTER\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-6444 aligncenter\" src=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2022\/01\/Svend-press-technique.jpg\" alt=\"\" width=\"600\" height=\"405\" srcset=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2022\/01\/Svend-press-technique.jpg 600w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2022\/01\/Svend-press-technique-768x518.jpg 768w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2022\/01\/Svend-press-technique-1024x691.jpg 1024w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dumbbell_variation\"><\/span>Dumbbell variation<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p lang=\"en-US\">There is an alternative exercise technique using dumbbells. Such variation is essentially similar to a standard dumbbell press. But the dumbbells are parallel to each other and are pressed tightly.<\/p>\n<p lang=\"en-US\">The arms form a diamond shape. Get the dumbbells down. And spread your elbows to the sides. The chest muscles work at the lowest point of the movement. Return to the starting position. It&#8217;s not a basic exercise. Therefore, it&#8217;s better not to take a heavyweight.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"A_few_words_about_the_exercises_author\"><\/span>A few words about the exercise&#8217;s author<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p lang=\"en-US\">Let&#8217;s say a few words about the history of the exercise and its creator. The exercise is named in honor of Svend Carlsen. This is a Norwegian bodybuilder and powerlifter. Many people know the charismatic athlete thanks his cry \u201cViking Power!\u201d, which he shouted during competitions.<\/p>\n<p lang=\"en-US\">Svend Press was popular exercise among athletes at one time. After a while, they forgot about it. Today there are many effective chest exercises. Bit try the Svend press anyway.<\/p>\n<p lang=\"en-US\">Perhaps, this exercise will diversify your workout program. In turn, this will defeat stagnation and allow achieving the desired progress.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Svend Press is an unusual exercise. Many athletes think it is outdated. However, this is an excellent chest workout using two weight plates, which not all modern athletes know. Try to diversify your workout with it. You&#8217;ll like its results. So, let&#8217;s talk about Svend Press in more detail. Which muscles are under stress? First [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":6511,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[68,67],"tags":[],"class_list":["post-6443","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercises","category-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Svend Press - Forgotten Exercise For Chest Muscles &#8212; AAFS<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.aafs.net\/blog\/svend-press-forgotten-exercise-for-chest-muscles\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Svend Press - Forgotten Exercise For Chest Muscles &#8212; AAFS\" \/>\n<meta property=\"og:description\" content=\"Svend Press is an unusual exercise. 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