Incline Svend-Press
Crush your chest with the Incline Svend-Press! Build strength and definition using just a plate. Simple, effective, and a real chest-pumper.
The Incline Svend-Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: incline bench or weight plates.
Required Equipment
Incline Svend-Press Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Incline Svend-Press Variations and Alternatives
How to do the Incline Svend-Press
Select the weight: Begin by selecting an appropriate weight plate that you can comfortably press for the desired number of repetitions.
Set the bench: Position yourself on an incline bench set to an angle of 30-45 degrees, with your back firmly against the bench.
Grip the plate: Hold the weight plate with both hands directly in front of your chest. Your palms should be facing each other, applying pressure to the plate to hold it in place.
Press the weight: Slowly push the weight upward by extending your arms, maintaining the squeezing pressure on the plate throughout the motion.
Hold and squeeze: Extend your arms fully at the top of the movement, pausing briefly to squeeze your chest muscles.
Lower the weight: Gradually lower the weight back down to the starting position, again keeping the pressure applied to the plate.
Repeat: Repeat the movement for the recommended amount of reps and sets, ensuring you maintain good form throughout.
Remember to choose a weight that allows you to perform the exercise with control and without compromising form. It is also important to engage the core during the exercise to keep the body stable on the bench.
---
Incline Svend-Press FAQs
What muscles does the Incline Svend-Press work?
The Incline Svend-Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Incline Svend-Press?
Incline bench or weight plates.
Is the Incline Svend-Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Incline Svend-Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Incline Svend-Press variations and alternatives?
Similar exercises include the Barbell Incline Bench Press, Barbell Incline Pause Bench Press, Bodyweight Lying Svend-Press and Bodyweight Svend-Press.
Training calculators
Work out the numbers behind your training before your next session.