Incline Svend Press

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Sit back firmly against the bench with your feet flat on the floor for stability.
3. Hold a weight plate between your palms at chest height, pressing your hands together as hard as possible without gripping the edges.
4. Keep your elbows tucked close to your sides and your shoulder blades retracted into the bench.

How to do it

1. Exhale as you slowly press the plate straight out in front of you until your arms are fully extended.
2. Maintain constant inward pressure on the plate throughout the entire movement to keep the chest engaged.
3. Inhale as you slowly pull the plate back toward your chest, maintaining a controlled 2-second tempo.
4. Pause for a second at the point of maximum extension while squeezing your pectorals.

Form checklist

• Keep palms flat against the plate; do not wrap fingers around the edges to 'cheat' the squeeze.
• Maintain a constant, aggressive squeeze on the plate to keep the chest under tension.
• Ensure your upper back and shoulders stay glued to the bench throughout the set.
• Avoid locking out the elbows aggressively; maintain a slight micro-bend at the top of the movement.

Pro tips

• Focus on trying to 'crush' the plate between your hands to maximize inner and upper chest activation.
• Keep the movement slow and deliberate; the effectiveness comes from the isometric squeeze rather than the total weight used.

Make it harder

• Use two smaller plates pressed together instead of one large plate to increase the stability requirement.
• Add a 3-second isometric hold at the point of full extension on every repetition.

Frequently asked

What muscles does the incline svend press work?

The incline svend press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the incline svend press?

The incline svend press uses dumbbell.

Is the incline svend press good for beginners?

The incline svend press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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