Plate Squeeze (Svend Press)
Trains the chest. You need a plate. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Plate Squeeze (Svend Press)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a chest exercise that is, there are 14 on the Chest page.
Muscles worked
What Plate Squeeze (Svend Press) trains
Technique
How to do the Plate Squeeze (Svend Press)
- Stand upright with your feet shoulder-width apart, holding a weight plate flat between your palms at chest level, fingers pointing forward.
- Squeeze the plate firmly between your hands and press it straight out in front of your chest until your arms are fully extended.
- Pause briefly at full extension, maintaining constant pressure on the plate.
- Slowly pull the plate back to your chest with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep squeezing the plate hard throughout the entire movement; the inward pressure is what activates your chest.
- Exhale as you press the plate out and inhale as you bring it back to your chest.
- Keep your shoulders down and your torso upright, avoiding any leaning back as you press.
- Use a light plate; this exercise is about tension, not load.
Substitutes
Swap Plate Squeeze (Svend Press) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Plate Squeeze (Svend Press) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.