Weighted Svend Bench Press
The Svend press lying on a bench: a plate squeezed between the palms is pressed from the chest to straight arms.
How to do it
Setup
Flat bench, one plate squeezed hard between the palms at the chest.
Steps
- Press the plate straight up while crushing it between the palms.
- Hold the top for a beat, the squeeze still on.
- Lower it back to the chest along the same line.
Common mistakes
Squeeze fading at the top: the far point matters most. A heavy plate: the squeeze is the load; go lighter. Plate drifting over the face: it rises over the chest.
Breathing
Inhale down, exhale on the press.
