weighted svend press

TARGET: pectorals

EQUIPMENT: weighted

SECONDARY: shoulders, triceps

1. Stand with your feet shoulder-width apart and hold a weight plate in front of your chest with both hands.
2. Keep your elbows slightly bent and your palms facing each other.
3. Press the weight plate straight out in front of you, fully extending your arms.
4. Pause for a moment at the end of the movement, then slowly bring the weight plate back to the starting position.
5. Repeat for the desired number of repetitions.