StrengthReps
Svend Press Flat Bench
Lie on a flat bench with your feet flat on the floor and your back firmly against the bench.
Exercise details
- Equipment
- Weight plate
- Tracking
- Reps and weight
Execution
How to do it
Lie on a flat bench with your feet flat on the floor and your back firmly against the bench. Hold a weight plate with both hands, pressing your palms against the flat sides of the plate at chest level with your fingers pointing up.
Engage your chest and press the weight plate straight out in front of you by extending your arms.
Squeeze your chest muscles as you press the plate outward until your arms are fully extended.
Slowly bring the plate back to your chest with control. Repeat for the desired number of repetitions.
Form tips
Focus on pressing through your chest, not your shoulders, to emphasize chest muscle activation.
Choose a weight that challenges you but allows you to maintain proper form.
Avoid locking your elbows completely at the top of the movement to keep tension on the chest muscles.
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
- Plan - add this exercise to a workout
- Log - sets, weight and reps
- Progress - history, records and volume
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