The Svenda bench: technology, benefits, reviews

Each athlete has his own system, program, methods and techniques for the development of pectoral muscles. Svend's wrist is quite old, but undeservedly forgotten way of training for swelling of the breast.

Method Creator

Carlsen Svend, a Norwegian bodybuilder, is the creator of this "rarity" method of pumping the muscles of the chest. The mentioned sportsman - the winner of many competitions - has three European and one world record for his shoulders. At one time he was well known, many remembered the big guy with the phrase "Viking Force!", Which he always shouted during the competition.

For his way of pumping the breast, two pancakes are needed - an ideal exercise for finishing the workout.

Since this exercise has long been forgotten, it is unlikely that someone will use it in the gym. If you want to surprise your colleagues, then start doing this exercise, which is quite effective.

Classical technique of performance

We need to take two pancakes from the bar, weighing about 5 kilograms. If necessary, the weight can be reduced and gradually increased.

• Starting position. Pancakes tightly squeeze their palms in the chest, hands should be bent at the elbows, and the elbows are directed in different directions.
• On exhalation, you should press the pancakes in front of you, at the chest level or slightly raising them, palms while squeezing very tightly so that the pancakes do not fall to the floor.
• We return to the starting position, so repeat the exercise the required number of times, for each individual.

At first glance, everything seems very simple, but in reality the bench press of Svend is much more complicated. To begin with, if it is difficult, you can train with a lighter weight. For trained people, to whom this press is given easily, you can take the third pancake, in which case execution will become much more difficult.

Exercise with dumbbells

If you do this exercise at home and you do not have pancakes in stock, it does not matter - this exercise can be done with dumbbells. Weight select individually, to your level of training. To begin with, try taking two dumbbells of 5 kg, and then you can increase the weight. We press dumbbells to each other and bring them to the chest, we raise the elbows. We inhale and press the dumbbells in front of us, on exhalation we return to the opposite position.

Svend's wrestling with dumbbells is not difficult in technique, however, it is quite difficult physically. This method is not an effective method for bodybuilders, rather, it is useful for overall physical development.

Exercise lying down

This technique a bit like the classic press of dumbbells, but they need to be kept in parallel and pressed against each other. Thus, a great strain is created on the pectoral muscles. We drop hands, elbows at the same time are widely bred, at the bottom point the muscles of the chest contract when the dumbbell moves to the starting position. The Svend's bench press is more suitable for working out the muscles of the chest with a lower weight than as a basic exercise.

Benefit from Exercise

For people who want to significantly pump their pectoral muscles, the Svend bench press is ideal. The technique of performing this exercise is very simple and does not require a lot of skills. However, if you are a professional bodybuilder, then this press is a little outdated and will not bring you much benefit as for a professional. But still physically perform bench press Svend difficult, because not everyone can take two pancakes of 10 kilograms. Therefore, decide for yourself, it is suitable for you such an exercise as a primary or as an additional exercise.

This exercise accurately hits the pectoral muscles, beginners often complain that they have convulsions in the chest. In this case, you need to make a breather because your body wants to say about fatigue.

Errors in execution

Athletes who first perform this press, complain that it does not give results. In fact, the result is already after the first approach, and if a person does not notice, then it makes the Svend bench press wrong. Common Errors:

• Back bending, for relief;
• Sticking your fingers into the holes for the pancakes - this also makes the task easier;
• Too much divorced elbows;
• In case you do this exercise not pancakes, and dumbbells, then they are forbidden to breed from each other.

The meaning of this exercise is that the hands were tightly pressed to the pancakes / dumbbells.

Any exercise in bodybuilding can cause serious injury to the athlete, so that this does not happen, in this case it is necessary to know the following:

• Use only the weight with which it is comfortable, do not immediately take pancakes of 10 kilograms, if you are not sure of yourself;
• It is not necessary to unbend elbows completely, so you can pull the ligaments;
• Adhere to the correct breathing;
• Control your palms: if you loosen them, pancakes can fall right at your feet and thus lead to prolonged trauma.

Feedback on the exercise

At specialized forums, athletes who know this method of pumping pectoral muscles, leave the press for Svenda reviews. Men talk about good muscle stress after it is performed. It is enough for many to do 3-4 approaches 10 times to get the desired result, doing a bench press of Svend, the benefits of the exercise are enormous. Also, people note that at home this is the best exercise that you can think of without having a professional inventory. It is noted that when performing a bench press with dumbbells, the effect is good enough, not much worse than with pancakes.

Women who practice the Svend bench press also note positive results. It is also important for girls to pump the muscles of the press and hands, this exercise helps them in this. The internal part of the hands and the press receive their load, thereby achieving the desired result.

In general, on specialized sites, there are mostly positive responses about the press both from women and men.

conclusions

So, you can do the bench press of Svend:

• With pancakes from the bar (classic version);
• For those who do not have this inventory, you can use ordinary dumbbells (they should be pressed together);
• Lying on a back with dumbbells.

If you are a professional bodybuilder, then this exercise is suitable only for the end of training, in the case of a beginner athlete or training at home, it can be as basic.

This press can be used by both women and men. A good load on the pectoral muscles is needed by all.

In order not to injure yourself during training, adhere to safety rules: do not take too much weight and do not try to completely level your elbows, so as not to get stretched.

The Svend's wrist is difficult to perform physically, long training is needed to take a weight of more than five kilograms. Remember that the process of pumping the muscles is quite lengthy and requires tremendous patience, and frequent repetitions of this exercise after a while will bring the desired result.