Bodyweight Lying Svend-Press
Challenge your chest with no weights! The Bodyweight Lying Svend Press uses focused tension for an effective at-home workout.
The Bodyweight Lying Svend-Press mainly works the chest and core, with help from the back. No equipment needed: it uses just your bodyweight.
Bodyweight Lying Svend-Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Deep Core (transverse abdominis)
Secondary
Boxer Muscle (serratus anterior); Obliques
Bodyweight Lying Svend-Press Variations and Alternatives
How to do the Bodyweight Lying Svend-Press
Bodyweight Lying Svend Press
Positioning:
Start by lying flat on your back on a comfortable surface, such as a yoga mat.
Extend your legs straight out in front of you, keeping them together.
Bend your elbows and bring your forearms together in front of your chest, with palms pressed against each other to form a triangle shape.
Movement:
While keeping your elbows fixed, slowly press your palms together and lift your arms straight up towards the ceiling.
Maintain tension in your core and keep your lower back pressed into the mat to stabilize your body.
Hold the raised position for a moment, feeling the stretch in your chest and arms.
Gradually lower your arms back to the starting position, continuing to keep your forearms pressed together.
Repeat this movement for 10-15 repetitions, focusing on controlled movements and maintaining a stable core.
Tips:
Breathe out as you lift your arms and inhale as you lower them.
Ensure your neck stays relaxed throughout the exercise.
Modify by reducing the range of motion if needed.
Bodyweight Lying Svend-Press FAQs
What muscles does the Bodyweight Lying Svend-Press work?
The Bodyweight Lying Svend-Press mainly works the chest and core, with help from the back. The main muscles are the pectoralis major and transverse abdominis.
What equipment do you need for the Bodyweight Lying Svend-Press?
None. The Bodyweight Lying Svend-Press is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Lying Svend-Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Lying Svend-Press variations and alternatives?
Similar exercises include the Bodyweight Standing T-Spine Press, Bodyweight Svend-Press, Bottle-Weight Svend-Press and Dumbbell Svend-Press.
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