Plate Squeeze (Svend Press)
Complete guide to Plate Squeeze (Svend Press). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires plate. Step-by-step instructions and expert tips.
How to Perform Plate Squeeze (Svend Press)
Grab two weight plates and press them together in front of your chest with your palms flat against each side.
Stand tall with your feet shoulder-width apart.
Retract your shoulder blades, engage your abs, and take a breath.
Press the plates straight out in front of you until your arms are fully extended, squeezing your chest throughout and exhale.
Slowly bring the plates back to your chest and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |