How to perform Svend Press (Dumbbell)

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Chest · Dumbbells

Svend Press (Dumbbell)

Also known as: Svend Press (Dumbbell).

Dumbbell squeeze press with the weight held vertically between the palms.

How to perform this exercise

Stand upright holding one light dumbbell vertically between both palms in front of the chest.
Press the palms inward against the dumbbell and extend the arms forward under control at chest height.
Bend the elbows to bring the dumbbell back, maintaining gentle inward palm pressure.

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Understand RPE and RIR

Give your work sets context: how heavy did the set feel?

Progressive overload

Progress through reps, weight, and similar execution.

Using your training log

Record your work sets and compare workouts fairly.

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