Bodyweight Svend-Press
Strengthen your chest anywhere! Mimics a weighted Svend-Press, using only your body for a great burn.
The Bodyweight Svend-Press mainly works the chest, with help from the shoulders, biceps and triceps. No equipment needed: it uses just your bodyweight.
Bodyweight Svend-Press Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii); Triceps (triceps brachii)
Bodyweight Svend-Press Variations and Alternatives
How to do the Bodyweight Svend-Press
Stand with your feet shoulder-width apart, and your knees slightly bent for stability.
Place your palms together in front of your chest with your elbows out to the sides. You will be mimicking the motion of the Svend press, but without using a weight.
Press your palms together as hard as you can, to the point where you feel your chest muscles fully tensed.
While maintaining this pressure, slowly extend your arms out in front of you until they are straight.
Hold the extended position for a moment, continuing to press your palms together.
Slowly bring your arms back to the starting position in front of your chest while still applying pressure with your palms.
Ensure that you maintain tension in your chest throughout the entire exercise.
Repeat for the desired number of repetitions.
Make sure to breathe normally, inhale on the retraction, and exhale on the press. Keep the movement controlled to maximize muscle engagement.
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Bodyweight Svend-Press FAQs
What muscles does the Bodyweight Svend-Press work?
The Bodyweight Svend-Press mainly works the chest, with help from the shoulders, biceps and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Bodyweight Svend-Press?
None. The Bodyweight Svend-Press is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Svend-Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Svend-Press variations and alternatives?
Similar exercises include the Bodyweight Lying Svend-Press, Bottle-Weight Svend-Press, Dumbbell Svend-Press and Behind-Head Chest Hand Squeeze.
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