The Svend press is an exercise that targets the chest, triceps, and shoulders. It is a compound movement that involves pressing a weight with a specific hand position. The Svend press is named after Svend Karlsen, a Norwegian strongman and powerlifter. The exercise is also known as the “squeeze press” or “karlsen press”.
Execution
The Svend press is performed using a barbell or dumbbells. The weight is held at chest level with a narrow grip, and the elbows are tucked in. The feet are shoulder-width apart, and the knees are slightly bent. From this position, the weight is pressed out in front of the body until the arms are fully extended. The weight is then brought back to the starting position.
Muscles Worked
The Svend press primarily targets the chest, triceps, and shoulders. The narrow grip and elbow position place emphasis on the triceps, while the pressing motion engages the chest and shoulders. The core and legs are also engaged to stabilize the body during the exercise.
Variations
There are several variations of the Svend press that can be used to target different muscle groups. One variation is the incline Svend press, which involves performing the exercise on an incline bench. This places more emphasis on the upper chest and shoulders. Another variation is the decline Svend press, which targets the lower chest and triceps. The Svend press can also be performed using kettlebells or resistance bands.
Benefits
The Svend press is a highly effective exercise for building upper body strength and muscle mass. It is also a great exercise for improving shoulder stability and mobility. The narrow grip and elbow position place less stress on the shoulders, making it a safer exercise for people with shoulder issues. The Svend press can also be used as a warm-up exercise for bench pressing.
Precautions
The Svend press is a safe exercise when performed correctly. However, it is important to use a weight that is appropriate for your fitness level and to maintain proper form throughout the exercise. It is also important to warm up before performing the exercise and to stretch afterwards to reduce the risk of injury. If you have any shoulder or elbow issues, it is recommended to consult with a doctor or physical therapist before performing the Svend press.
Conclusion
The Svend press is a highly effective exercise for building upper body strength and muscle mass. It targets the chest, triceps, and shoulders, and can be used to improve shoulder stability and mobility. There are several variations of the Svend press that can be used to target different muscle groups. It is important to use proper form and a weight that is appropriate for your fitness level to reduce the risk of injury.