Lying Weighted Svend-Press
Target your chest with this unique variation of the Svend Press. Lying down and using a plate keeps the focus on your pecs.
The Lying Weighted Svend-Press is a compound exercise that mainly works the chest and shoulders, with help from the triceps and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Weighted Svend-Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Boxer Muscle (serratus anterior)
Lying Weighted Svend-Press Variations and Alternatives
How to do the Lying Weighted Svend-Press
Weighted Lying Svend Press
Starting Position:
Lie flat on your back on a mat or a comfortable surface.
Hold the weight plate with both hands, placing it against your chest. Your palms should be facing each other.
Body Positioning:
Keep your feet flat on the ground or extended straight out if you prefer more of a challenge.
Your head, shoulders, and lower back should be in contact with the mat.
Execution:
Press the weight plate upward, extending your arms straight above your chest. Make sure to keep your elbows slightly bent and your shoulders retracted.
At the top of the movement, pause briefly and engage your chest muscles.
Lowering Phase:
Slowly lower the plate back to your chest while maintaining control. Inhale as you lower the weight.
Repetitions:
Aim for 8 to 12 repetitions, making sure to maintain good form throughout the exercise.
Breathing:
Inhale as you lower the plate and exhale as you press it up.
Tips:
Focus on using your chest muscles to lift the weight, avoiding any awkward movements with your shoulders.
If you're new to this exercise, start with a lighter weight to ensure proper form.
Gradually increase the weight as you become more comfortable and stronger.
Lying Weighted Svend-Press FAQs
What muscles does the Lying Weighted Svend-Press work?
The Lying Weighted Svend-Press mainly works the chest and shoulders, with help from the triceps and back. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Lying Weighted Svend-Press?
None. The Lying Weighted Svend-Press is a bodyweight exercise, so you can do it anywhere.
Is the Lying Weighted 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 Lying Weighted Svend-Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Lying Weighted Svend-Press variations and alternatives?
Similar exercises include the Bodyweight Lying Svend-Press, Bodyweight Svend-Press, Bottle-Weight Lying Chest Press and Bottle-Weight Svend-Press.
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