Svend Bench Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Weighted
- Body Part
- Upper Arms
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Svend Press
How to: Svend Bench Press
- Lie down on a flat bench with your feet firmly on the ground.
- Hold the weights with both hands on your chest, elbows bent.
- Press the weights upwards until your arms are fully extended.
- Lower the weights back down slowly to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting too heavy, which can compromise form.
- Raising the feet off the ground, which can destabilize your posture.
- Not fully extending the arms at the top of the press.
Modifications
- Use lighter weights or resistance bands for beginners.
- Perform the exercise on a stability ball to engage core stability.
Tips
- Maintain a controlled movement to avoid injury.
- Ensure your back stays flat against the bench throughout the exercise.
- Focus on squeezing your chest muscles at the top of the lift.
Svend Bench Press Alternatives
Tags
chest
upper arms
strength training
pectoralis major
deltoids
triceps