TETSUWeighted Svend Press
The Weighted Svend Press is a weighted exercise for the chest that primarily targets the pectorals, with the shoulders and triceps assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Weighted Svend Press
- Stand with your feet shoulder-width apart and hold a weight plate in front of your chest with both hands.
- Keep your elbows slightly bent and your palms facing each other.
- Press the weight plate straight out in front of you, fully extending your arms.
- Pause for a moment at the end of the movement, then slowly bring the weight plate back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Weighted Svend Press work?
The Weighted Svend Press primarily targets the pectorals. The shoulders and triceps work as supporting muscles.
What equipment do I need for the Weighted Svend Press?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted Svend Press.
How many sets and reps of the Weighted Svend Press should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Weighted Svend Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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