How to do the Weighted Svend Press
Weighted Svend Press is a beginner multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using weighted, it falls under the strength category. Secondary muscles engaged include Shoulders and Triceps.
Weighted Svend Press demonstration · © GymiaFit
Weighted Svend Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Weighted
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Weighted Svend Press step by step
- 1Stand with your feet shoulder-width apart and hold a weight plate in front of your chest with both hands.
- 2Keep your elbows slightly bent and your palms facing each other.
- 3Press the weight plate straight out in front of you, fully extending your arms.
- 4Pause for a moment at the end of the movement, then slowly bring the weight plate back to the starting position.
- 5Repeat for the desired number of repetitions.
Weighted Svend Press — questions
What muscles does the Weighted Svend Press work?
The Weighted Svend Press primarily targets the Pectorals. It also recruits the Shoulders, Triceps as secondary movers.
What equipment do I need for the Weighted Svend Press?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Svend Press suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted Svend Press?
Weighted Drop Push Up, Weighted Straight Bar Dip, Assisted Chest Dip (kneeling) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted Svend Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.