Bottle Weighted Svend Press
Description
The bottle weighted svend press is performed by pressing a water bottle between the palms in front of the chest and pushing it forward. The constant squeeze through the rep creates a fierce inner-pec contraction. It is a great finisher for chest training and works well at home.
Muscle Group
Equipment Required
Bottle Weighted Svend Press Instructions
- Stand tall with feet hip-width apart.
- Hold a weighted bottle horizontally between your palms in front of your chest.
- Squeeze your hands together hard to grip the bottle.
- Brace your core and keep your chest up.
- Press the bottle straight forward away from your chest.
- Maintain the squeeze through your hands the entire rep.
- Extend until your arms are nearly straight.
- Bring the bottle slowly back to your chest, still squeezing.
Bottle Weighted Svend Press Form & Visual
Bottle Weighted Svend Press Benefits
- Hits the inner chest
- No gym equipment required
- Strong chest contraction
- Useful as a finisher
- Easy to scale by bottle weight
- Joint-friendly chest move
Bottle Weighted Svend Press Muscles Worked
- Pectoralis major (inner)
- Front deltoid
- Triceps brachii
Bottle Weighted Svend Press Variations & Alternatives
- Svend Press
- Plate Squeeze Press
- Cable Crossover
- Pec Deck
