Svend Press (Plate Push)
Auto DetectedA plate-based horizontal push that targets the inner chest to build hypertrophy and muscular endurance; commonly used as a finisher or accessory movement.
About Exercise
Equipment
Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Triceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
6/10Anterior Delts
Triceps
5/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand upright with feet shoulder-width apart, holding two plates pressed firmly together between your palms at chest height.
- Inhale and brace your core.
- Press the plates straight forward by extending your elbows while squeezing the plates hard.
- Pause at full extension and contract your chest.
- Return the plates to your chest under control, maintaining inward pressure.
Coaching Tips
Form Cues
- Crush the plates
- Elbows tucked
- Constant tension
- Squeeze chest
Breathing
Exhale as you press the plates forward; inhale as you return to the starting position.
Tempo
2-1-2
Range of Motion
From plates touching the chest to full arm extension without locking out elbows.
Safety
Safety Notes
- Use light weights to start
- Ensure grip is dry to prevent slipping
- Stop if you feel shoulder pain
Spotting
Not recommended; perform in front of a mirror to self-correct form.
Common Mistakes
- Dropping elbows
- Rushing the tempo
- Releasing pressure on plates
- Using momentum
When to Avoid
- Acute shoulder impingement
- Wrist injuries
Flexibility Needed
- Shoulder flexion to 180 degrees
Build Up First
- Basic pressing form competency
Also known as
Svend Chest Press, Plate Pinch Press, Plate Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Reverse-Grip Incline Bench Press
Barbell, Incline Bench
Chest, Triceps
EZ-Bar Bench Press
EZ Bar, Flat Bench
Chest
Barbell Bench Press
Barbell, Flat Bench
Chest
Barbell Floor Press
Barbell, Plates
Chest, Triceps
Barbell Incline Bench Press
Barbell, Incline Bench
Chest
Smith Machine Decline Bench Press
Smith Machine, Decline Bench
Chest
Smith Machine Decline Wide-Grip Bench Press
Smith Machine, Decline Bench
Chest
Smith Machine Guillotine Bench Press
Smith Machine, Flat Bench
Chest
Weighted Push-Up
Plates
Chest
Smith Machine Wide-Grip Bench Press
Smith Machine, Flat Bench
Chest
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
