Svend Bench Press

Svend Bench Press


This exercise involves lying on a bench and lifting a barbell from a rack above the chest, lowering it to the chest, and then pushing it back up to the starting position. It primarily targets the chest muscles, but also works the shoulders and triceps. The "Svend" variation may involve using a narrower grip on the barbell.

Muscle Group

Equipment Required

Svend Bench Press Instructions

  1. Start by lying flat on a bench with your feet firmly planted on the ground and your back pressed against the bench.
  2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
  4. Slowly lower the barbell down towards your chest, keeping your elbows tucked in close to your body.
  5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
  6. Repeat for the desired number of repetitions.
  7. When finished, carefully rack the barbell back onto the rack.

Svend Bench Press Form & Visual

Svend Bench Press

Svend Bench Press Benefits

  • Strengthens chest muscles
  • Improves upper body pushing strength
  • Engages triceps and shoulders as secondary muscles
  • Can increase overall upper body muscle mass
  • May improve posture and shoulder stability

Svend Bench Press Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (anterior deltoids)
  • Triceps brachii

Svend Bench Press Variations & Alternatives

  • Incline Bench Press
  • Decline Bench Press
  • Dumbbell Bench Press
  • Close-Grip Bench Press
  • Wide-Grip Bench Press
  • Reverse-Grip Bench Press
  • Paused Bench Press
  • Board Press
  • Pin Press
  • Floor Press