Svend Press

A beginner strength exercise for the chest, forearms, shoulders and triceps, done with a weight plate.

Movement guide

Svend Press

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions + Weight plates

Muscle focusChest · Forearms · Shoulders · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Svend Press demonstrated on the 3D figure

3D demoSvend PressBeginner · Other / check instructions + Weight plates

Beginner grade (source-assigned).

Harder option

Barbell bench press demonstrated on the 3D figure

3D demoBarbell bench pressIntermediate · A barbell + A bench or box

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Begin in a standing position.
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.
Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
Pause at the top of the motion, and then slowly return to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Chest. Also: Forearms, Shoulders, Triceps.

Equipment

Other / check instructions + Weight plates

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Bench press with bands demonstrated on the 3D figure

3D demoBench press with bandsAdvanced · A barbell + A band + A bench or box

Chest press machine demonstrated on the 3D figure

3D demoChest press machineBeginner · Strength machine

Decline barbell bench press demonstrated on the 3D figure

3D demoDecline barbell bench pressIntermediate · A barbell + A bench or box

Decline dumbbell bench press demonstrated on the 3D figure

3D demoDecline dumbbell bench pressIntermediate · A dumbbell + A bench or box

Dumbbell bench press demonstrated on the 3D figure

3D demoDumbbell bench pressIntermediate · A dumbbell + A bench or box

Incline barbell bench press demonstrated on the 3D figure

3D demoIncline barbell bench pressIntermediate · A barbell + A bench or box

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Questions people ask

What muscles does the Svend Press work?

Mainly the chest, with help from the forearms, shoulders and triceps.

What equipment do I need for the Svend Press?

Other / check instructions + Weight plates.

Is the Svend Press good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Barbell bench press.

How do I make the Svend Press harder?

Progress to the Barbell bench press, or add load, range or slower lowering once your form is solid.