Svend Bench Press
Crush your chest! Isolate & build your inner pecs with the Svend Bench Press. Squeeze a plate, feel the burn, and get results!
The Svend Bench Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: exercise bench or weight plates.
Required Equipment
Svend Bench Press Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Svend Bench Press Variations and Alternatives
How to do the Svend Bench Press
Select an appropriate weight plate. Beginners should start with a lighter weight and increase as they become more comfortable with the movement.
Lie flat on a bench with your knees bent and feet placed firmly on the ground for stability.
Hold the weight plate between the palms of your hands with your fingers pointed towards each other. Your arms should be fully extended above your chest.
Push your hands together firmly to squeeze the plate, engaging the chest muscles. This isometric hold is essential throughout the exercise.
Slowly lower your arms towards your chest while maintaining the pressure on the plate.
Stop the movement when the plate nearly touches your chest and you feel a full stretch in the pectoral muscles.
Push the weight plate back up to the starting position, keeping your chest muscles tight.
Repeat for the desired number of repetitions and sets, ensuring the squeeze is maintained at all times.
The Svend Press primarily targets the chest muscles with an emphasis on the inner portion due to the plate squeeze, which also recruits stabilizer muscles in the shoulders and triceps.
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Svend Bench Press FAQs
What muscles does the Svend Bench Press work?
The Svend Bench 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 Svend Bench Press?
Exercise bench or weight plates.
Is the Svend Bench 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 Svend Bench Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Svend Bench Press variations and alternatives?
Similar exercises include the Bodyweight Lying Svend-Press, Bodyweight Svend-Press, Bottle-Weight Svend-Press and Dumbbell Svend-Press.
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