GymPlan AISvend Press
Svend Press is a beginner compound exercise that mainly works your chest, with help from your forearms, shoulders and triceps.
How to do the svend press
- Begin in a standing position.
- Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest muscles. Your fingers should be pointed forward. This is your starting position.
- Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
- Pause at the top of the motion, and then slowly return to the starting position.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialSvend Press alternatives
Exercises that train the same main muscle, including options with other equipment.
Bench PressBarbell · Beginner
Chest PressMachine · Beginner
Push UpBodyweight · Beginner
Dumbbell Bench PressDumbbell · Beginner
Cable Chest PressCable · Beginner
Alternating Floor PressKettlebell · BeginnerFAQ
What muscles does the svend press work?
It mainly works your chest; your forearms, shoulders and triceps assist.
How many sets and reps of svend press should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the svend press good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.