Svend Press: How-to, Tips & More
The Svend Press is a beginner isolation exercise for your chest. You do it with weight plates and bench. It is a good fit when your goal is muscle growth.
Besides the chest, it also works your shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Shoulders
Secondary
How to do the Svend Press
- Lie on a bench holding a weight plate against your chest, pressed between your palms.
- Squeeze the plate hard.
- Press it straight up until your arms are straight, still squeezing.
- Bring it back to your chest.
Svend Press tips
- Squeezing the plate is what works the chest. Do not just hold it.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Weight plates, Bench
Type
Isolation
Svend Press alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Chest Dips
Dip bars
Frequently asked questions
What muscles does the Svend Press work?
The Svend Press mainly works your chest, with help from your shoulders.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Svend Press good for beginners?
Yes. The Svend Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Svend Press?
You need weight plates and bench.
Add Svend Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon