TIERS
ExploreTrainFeed
TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Chest

Svend Press

Also called Plate press

OtherIsolationEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also delts

You need

Weight plate

How to do itPicture · 3 steps
  1. 1Squeeze plates between your palms
  2. 2Press straight out from your chest
  3. 3Keep squeezing the whole time

Most common mistake

Expecting a light plate to load your chest. It mostly won’t.

Watch a demo
F
For chest
#32 of 32
See the full list →
Research
20
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 20
Target tension · 35%1/5
Loaded stretch · 25%1/5
Progression · 20%1/5
Low cost · 20%5/5

Squeezing a light plate creates very little chest tension.

How scores work

Machine taken? Swap to

  • SCable FlyCable
  • SPec DeckMachine
  • SHigh-to-Low Cable FlyCable

Takes

None yet
Free account needed to post
280