Svend Press

How to do the Svend Press

1. Begin in a standing position.
2. Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest muscles. Your fingers should be pointed forward. This is your starting position.
3. Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
4. Pause at the top of the motion, and then slowly return to the starting position.

Muscles worked

Role	Muscles
Primary	chest
Secondary	forearms, shoulders, triceps
Equipment	other equipment
Difficulty	beginner
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Clock Push-Up Bodyweight Decline Push-Up Bodyweight Incline Push-Up Bodyweight Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight

Harder than the Svend Press

Plyo Kettlebell Pushups expert · Kettlebell Flat Bench Cable Flyes intermediate · Cable Machine Incline Cable Flye intermediate · Cable Machine

Superset the Svend Press with

Opposing lats and middle back work — alternate sets without extra rest.

Band Assisted Pull-Up lats Inverted Row with Straps middle back Sled Row middle back Suspended Row middle back

Common questions

What muscles does the Svend Press work?

The Svend Press primarily works the chest, with the forearms, shoulders, and triceps as secondary movers. Alternating Floor Press, Barbell Bench Press - Medium Grip, and Barbell Guillotine Bench Press train the same muscle, across 11 equipment types.

What equipment do you need for the Svend Press?

The Right Equipment. Without the right equipment, Clock Push-Up, Decline Push-Up, and Incline Push-Up train the same muscle, and 17 of the catalogue's options for this muscle need no equipment.

Is the Svend Press suitable for beginners?

Yes, the Svend Press is rated beginner. Plyo Kettlebell Pushups, Flat Bench Cable Flyes, and Incline Cable Flye are the progressions from here.

Where should the Svend Press go in a workout?

Early — the Svend Press is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Band Assisted Pull-Up and Inverted Row with Straps later.

Similar exercises

Alternating Floor Press Kettlebell Barbell Bench Press - Medium Grip Barbell Barbell Guillotine Bench Press Barbell Barbell Incline Bench Press - Medium Grip Barbell Bench Press - With Bands Resistance Bands Bent-Arm Dumbbell Pullover Dumbbell