How to do a Svend Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Plates
Workouts with Svend Press
Instructions for Proper Form
Svend Press is a compound exercise that primarily targets the chest, shoulders, and triceps. Unlike traditional presses, it involves pressing a pair of plates together with both hands, which increases tension in the chest throughout the movement. This is a great exercise for achieving better muscle activation by focusing on squeezing the chest muscles, making it an excellent addition to any chest workout.
- Stand in an upright posture with your feet shoulder-width apart.
- Press two light barbell plates between your palms and position them in the middle of your chest just below shoulder height.
- Continue to press the barbell plates together as you extend your arms forward keeping the plates in front of the middle of your chest.
- You should remain in an upright posture as you flex your elbows to return the barbell plates back to the starting position.
Weight & 1 Rep Max Calculator
Average Svend Press standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps17.5lbs1 Rep Max22.5lbs
- intermediate8reps25lbs30lbs
- advanced8reps30lbs40lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Svend Press
1. Dumbbell Floor Press
73.8 mSCORESWAPPED 870 TIMESThe Dumbbell Floor Press targets the chest, triceps, and shoulders, offering a safer alternative to the bench press by limiting the range of motion. This exercise is effective for strengthening the upper body, with a focus on the lockout portion of the press, enhancing tricep strength and reducing shoulder strain. Ideal for those with limited equipment or seeking to minimize shoulder stress while still engaging the chest and arms.
2. Push Up on Knees
83.4 mSCORESWAPPED 566 TIMESPush Up on Knees is a beginner-friendly variation of the standard Push Up. This compound, bodyweight exercise primarily targets the chest, shoulders, and triceps. By performing the exercise on your knees, you reduce the overall resistance, making it easier to execute. This is a great exercise for building the foundational strength needed to progress to full Push Ups.
3. Walkout to Push Up
15.4 mSCORESWAPPED 391 TIMESCombines a forward walkout with a push-up, targeting the chest, shoulders, core, and arm muscles. This full-body exercise improves flexibility, stability, and strength, making it perfect for a dynamic warm-up or conditioning.
4. Push Up
94.5 mSCORESWAPPED 345 TIMESPush Ups may be the most recognizable exercises out there. It’s one of the best bodyweight exercises you can do, and is a great way to develop functional strength in your upper body for pushing movements. It’s fantastic for beginners, or anyone with limited equipment, while still being a great addition for even the most seasoned lifters.
- Intermediate
- Chest
5. Hand Release Push Up
93.3 mSCORESWAPPED 307 TIMESHand Release Push Up is a variation on the standard push up. While the movement itself is nearly identical to a standard push up, by lifting your hands off the ground, you ensure that you’re moving through your full range of motion on each repetition.
6. Dumbbell Fly
98.3 mSCORESWAPPED 230 TIMESDumbbell Fly’s are one of the most common isolation chest exercises, and for good. It primarily targets the muscles in the chest, but also recruits the shoulders for stability. The use of dumbbells ensures that you’re targeting each side of the body independently, and prevents compensating for any weaknesses between sides. In addition the isolated nature of this exercise is a great way to fatigue your chest, and focus on building both muscle mass and increasing strength in your chest.
7. Dumbbell Bench Press
99.7 mSCORESWAPPED 225 TIMESDumbbell Bench Press is a variation on the standard Bench Press. Like Bench Press, this compound exercise primarily targets the chest, while also training the triceps and shoulders. The use of dumbbells allows for greater instability which can help you become more stable on pushing movements in general, while also isolating each side of the body to prevent you from compensating for any weaknesses between sides.
8. Machine Fly
98.2 mSCORESWAPPED 210 TIMESMachine Fly is a variation on the more standard Dumbbell Fly. This isolation chest exercise primarily targets the chest, but also recruits the shoulders. The use of a machine makes the exercise more stable allowing you to focus on exertion or learn the movement with minimal risk of injury. This is a great exercise for beginners looking to learn the movement, or advanced lifters looking to push this movement to it’s limit.
9. Dumbbell Squeeze Press
91.1 mSCORESWAPPED 186 TIMESSimilar to other Bench Press variations, this compound exercise primarily targets your chest, shoulders, and triceps. Unlike many other variations, some of the tension from this exercise is caused by pressing two dumbbells together rather than simply relying on the weight of those dumbbells. This helps maintain more tension in your chest throughout the movement without relying on other pieces of equipment. The positioning of the dumbbells can also take some tension out of your shoulders, and helps to further isolate your chest.
10. Single Arm Floor Press
29.3 mSCORESWAPPED 180 TIMESA unilateral compound exercise targeting the chest, triceps, and shoulders, with an emphasis on stabilizing muscles and core engagement. Performed by lying on the floor, pressing a dumbbell upwards with one arm until fully extended, then lowering it back to the starting position. This exercise enhances muscle balance and coordination by isolating one side of the body at a time, reducing the risk of developing muscular imbalances. It's particularly beneficial for those seeking to strengthen their upper body while enhancing core stability and unilateral strength.