Svend Press
The Svend Press is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The forearms and shoulders and triceps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Svend Press work?
The Svend Press primarily works the Chest. Secondary muscles include the Forearms, Shoulders, Triceps, which assist during the movement.
Is the Svend Press good for beginners?
Yes, the Svend Press is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Svend Press?
You need other to perform the Svend Press. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.