Weighted Svend Press

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees for stability.
2. Hold a weight plate between the palms of your hands at chest height.
3. Press your palms firmly into the flat sides of the plate, ensuring you do not wrap your fingers around the edges.
4. Pull your shoulder blades back and down to set a proud chest and stable base.

How to do it

1. Exhale and slowly press the plate straight out in front of you until your arms are fully extended.
2. Maintain maximum inward pressure on the plate throughout the entire movement to keep the chest engaged.
3. Inhale and slowly pull the plate back toward your sternum, keeping your elbows tucked slightly below shoulder height.
4. Follow a controlled tempo, taking approximately 2 seconds to press out and 2 seconds to return.

Form checklist

• Keep your palms flat against the plate; do not use your fingers to hook or grip the edges.
• Maintain a tall, upright posture and avoid leaning backward as the plate moves away from your body.
• Ensure the plate travels in a straight horizontal line at shoulder height.
• Keep your core braced to prevent your lower back from arching.

Pro tips

• Focus on driving the heels of your palms together as hard as possible to maximize the mind-muscle connection with the pectorals.
• At full extension, perform a hard 1-second squeeze to emphasize the peak contraction in the inner chest and front delts.

Make it harder

• Squeeze two smaller plates together instead of one large plate to increase the stability demand on your chest and shoulders.
• Incorporate a 3-5 second isometric hold at the point of full extension on every repetition.

Frequently asked

What muscles does the weighted svend press work?

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

What equipment do you need for the weighted svend press?

The weighted svend press uses dumbbell.

Is the weighted svend press good for beginners?

The weighted 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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