Weighted Svend Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Weighted
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Svend Press
How to: Weighted Svend Press
- Stand or sit with a weight plate held between your hands, arms extended in front of you.
- Keeping your elbows slightly bent, slowly press the weight outwards, squeezing your chest as you do so.
- Bring the weight back to the starting position while maintaining control.
- Repeat for the desired number of repetitions.
Common Mistakes
- Flaring elbows out too wide.
- Using momentum rather than muscle control to lift the weight.
- Not keeping the weights in line with the chest.
Modifications
- Use lighter weights or resistance bands for beginners.
- Perform the exercise seated to reduce strain on the lower back.
Tips
- Engage your core to maintain stability.
- Start with lighter weights to perfect your form before progressing to heavier weights.
- Keep your elbows slightly bent throughout the movement.
Weighted Svend Press Alternatives
Tags
chest
strength training
pectorals
deltoids
triceps
upper body