It doesn’t get more unique regarding chest exercises than the Svend press. This movement utilizes the act of self-imposed stress. Much like an isometric contraction the Svend press has you flexing your pecs while pressing one or more plates in a pressing motion. Why does this work and what’s in it for you? Firstly, it has an uncanny way of targeting an inner pec contraction like no other. This motion also isolates the pecs while taking the injury-prone shoulders out of the movement. Secondly, it will benefit you with not only a new stress to apply to your chest but will also give you an intense mind-muscle link so you can work your chest with other exercises more effectively.
Stand holding one or two small, manageable plates clasped between your palms. With your elbows out to your sides and your fingers pointing forward, contract your pecs and press forward straight out. Focus, control and keep tension on your chest the entire time. Under continuous tension return the plates back to your chest never relaxing the contraction throughout the entire set.
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