Svend Bench Press
Description
The Svend bench press is a lying bench press variation where you squeeze two weight plates together between your palms and press them up and down from your chest. The constant inward squeeze activates the inner chest fibers more than standard bench pressing.
Equipment Required
Svend Bench Press Instructions
- Lie on a flat bench. Hold two light weight plates pressed together between your palms at your chest.
- Squeeze the plates together hard with both palms — maintain this inward squeeze throughout.
- Press the plates straight up from your chest to lockout.
- Keep squeezing the plates together at the top.
- Lower back to your chest under control. Maintain the squeeze.
- The squeeze is more important than the weight.
- Use light to moderate plates. Aim for 12 to 15 reps.
- Focus on the inner chest squeeze throughout.
Svend Bench Press Form & Visual
Svend Bench Press Benefits
- Activates the inner chest fibers
- Constant inward squeeze targets pec adduction
- No dumbbells or barbell needed — just plates
- Builds chest mind-muscle connection
- Excellent chest finisher
- Unique pressing variation
Svend Bench Press Muscles Worked
- Pectoralis major (inner fibers)
- Triceps brachii
- Anterior deltoid
- Serratus anterior
Svend Bench Press Variations & Alternatives
- Weighted Svend Press (standing)
- Landmine Squeeze Press
- Dumbbell Bench Press
- Dumbbell Squeeze Press
- Cable Crossover
