How to Do Svend Press Flat Bench

Svend Press Flat Bench is a chest exercise using bench, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Svend Press Flat Bench

  1. 01Lie flat on a bench while pressing two small weight plates together between the palms at chest height.
  2. 02Extend the arms vertically over the chest while maintaining maximum inward pressure on the plates.
  3. 03Lower the plates back toward the sternum until the elbows touch the bench or the ribs.
  4. 04Squeeze the pectorals hard at the top of the movement for one second.
  5. 05Keep the shoulder blades retracted and pinned into the bench surface throughout the set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Svend Press Flat Bench

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain constant lateral pressure against the plates to keep the chest under tension rather than letting the weight rest on the palms.

Same coaching engine used inside the A90 app

05 / FAQ

Svend Press Flat Bench questions

What muscles does Svend Press Flat Bench work?

Svend Press Flat Bench is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Svend Press Flat Bench correctly?

Lie flat on a bench while pressing two small weight plates together between the palms at chest height. Extend the arms vertically over the chest while maintaining maximum inward pressure on the plates. Lower the plates back toward the sternum until the elbows touch the bench or the ribs. Squeeze the pectorals hard at the top of the movement for one second. Keep the shoulder blades retracted and pinned into the bench surface throughout the set.

What is the A90 coach tip for Svend Press Flat Bench?

Maintain constant lateral pressure against the plates to keep the chest under tension rather than letting the weight rest on the palms.

Is Svend Press Flat Bench suitable for beginners?

Svend Press Flat Bench is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Svend Press Flat Bench?

Svend Press Flat Bench uses bench.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes svend press flat bench into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime