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Weighted Svend Press with a Weight Plate

IntermediateStrengthTier T3

You stand tall holding a weight plate on its edge between your palms at chest height. You press your palms firmly together, push the plate forward while squeezing your chest, then bring it back.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man standing tall, holding one weight plate on edge between his palms in front of his chest, elbows bent.

    Step 1 of 3

    Stand tall and hold a weight plate between your palms at chest height, pressing your palms firmly together on it.

  2. The same man, now with both arms extended straight forward, the plate still held on edge between his palms.

    Step 2 of 3

    Press the plate straight forward by extending your arms, keeping the squeeze on it, until your arms are fully extended.

  3. A man standing tall, holding one weight plate on edge between his palms in front of his chest, elbows bent.

    Step 3 of 3

    Stand tall and hold a weight plate between your palms at chest height, pressing your palms firmly together on it.

What you should feel

Squeeze the inner chest hard at full extension.

Safety Information

Use light to moderate weight, because the squeeze matters more than the weight. If you have a wrist, elbow or shoulder injury, ask a physical therapist or physician before attempting this exercise, because it loads a sustained inward palm squeeze through a full pressing range. Stop and lower the plate to your chest with control if you feel a pinch or sharp pain in a wrist, elbow or shoulder, or if the plate starts to slip from between your palms. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.