How to perform exercise
- Stand erect with your chest out and shoulders back, maintaining the natural arch in your back. Your knees should be unlocked, feet hip-width apart.
- Press a pair of light-weight plates in place against each other isometrically in front of you with a palms-in/fingers forward grip about shoulder height.
- Extend your arms directly out in front of you in the same horizontal plane, then bring the plates back into your chest.
- Repeat for the required number of reps.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Chest, and auxiliary muscles: Triceps
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
|Goal||Sets||Reps||Weight, %1Rm||Rest between sets|
|Strength||2-6||1-5 reps||100-85%||3-7 min|
|Mass gain||3-6||6-12 reps||85-60%||1-4 min|
|Fat burning||2-4||13-25 reps||60-40%||1-2 min|
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Svend Press» are among the best rated by athletes.