Exercise guide
Lying Floor Svend Press
- Beginner
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
The Lying Floor Svend Press is a bodyweight chest and shoulder exercise that utilizes self-applied isometric tension to target the pectorals and anterior deltoids. By forcefully pressing the palms together throughout the movement, you create significant muscle activation without the need for external weights.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on the floor with your knees bent and feet flat for stability.
- Bring your palms together in the center of your chest, fingers pointing toward the ceiling.
- Position your elbows so they are flared out slightly to the sides, resting just off the floor.
How to do it
- Forcefully press your palms together as hard as possible to engage your chest and shoulders.
- Exhale and slowly extend your arms straight up toward the ceiling while maintaining maximum inward pressure between your hands.
- Inhale as you slowly lower your hands back toward your chest, keeping the tension constant.
- Maintain a controlled tempo of 2 seconds up and 2 seconds down.
Form checklist
- Keep your lower back pressed firmly into the floor throughout the movement.
- Maintain maximum inward pressure between your palms at all times.
- Ensure your hands travel in a straight vertical line above your mid-chest.
- Do not allow your palms to separate or the tension to drop during the transition phases.
Pro tips
- Focus on the 'mind-muscle connection' by imagining you are trying to crush a walnut between your palms.
- At the top of the movement, fully lock out your elbows and squeeze your chest together for a one-second peak contraction.
Make it harder
- Lift your feet off the floor into a 90-degree 'tabletop' position to engage your core while pressing.
- Incorporate a 5-second isometric hold at the midpoint of each repetition to increase time under tension.
Frequently asked
- What muscles does the lying floor svend press work?
- The lying floor svend press primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the lying floor svend press?
- The lying floor svend press requires no equipment — just your body weight.
- Is the lying floor svend press good for beginners?
- Yes. The lying floor svend press is a beginner-friendly movement and a strong foundation to build on.