Start
End
ChestBeginnerBodyweight
Svend Press
برس سفن
Target Muscles
ChestForearmsShouldersTriceps
Blue = primary · Gray = secondary
Want a personalized workout plan based on your level and goals?
Get a personalized plan ›How to perform
- 1
Begin in a standing position.
- 2
Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest muscles. Your fingers should be pointed forward. This is your starting position.
- 3
Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
- 4
Pause at the top of the motion, and then slowly return to the starting position.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
