Weighted Svend Press

Weighted Svend Press

The Weighted Svend Press is a dynamic exercise that targets the upper body, specifically the chest, shoulders, and triceps. This compound movement combines elements of the chest press and shoulder press, making it a great exercise for building strength and muscle definition in the upper body. To perform the Weighted Svend Press, you'll need a set of dumbbells or a weighted barbell. Start by standing with your feet shoulder-width apart and the weights held at shoulder level, palms facing forward. With a straight back and engaged core, press the weights up overhead, extending your arms fully. As you lower the weights back down to shoulder level, incorporate a subtle squeezing or "hugging" motion, engaging your chest muscles for an extra challenge. By incorporating the Weighted Svend Press into your workout routine, you'll not only strengthen and tone your chest and shoulder muscles but also enhance overall upper body stability. This exercise can be modified by adjusting the weight load or using different grip positions to target specific muscle groups. Additionally, as a compound movement, the Weighted Svend Press also activates secondary muscle groups such as the triceps and upper back. It's important to note that proper form and technique are crucial to maximize the effectiveness of the Weighted Svend Press while minimizing the risk of injury. Start with lighter weights and gradually increase the load as your strength progresses. Remember to always warm up before engaging in any exercise routine and consult with a fitness professional to ensure this exercise is appropriate for your fitness level and goals.


  • Stand tall with your feet shoulder-width apart and hold a dumbbell or weighted plate in both hands at chest level, with your palms facing inward.
  • Engage your core and maintain a straight back throughout the exercise.
  • Slowly push the weight away from your chest, fully extending your arms in front of you. Keep your elbows slightly bent.
  • Pause for a moment at the end of the movement, focusing on squeezing your chest muscles.
  • Slowly bring the weight back towards your chest, maintaining control and tension in your chest muscles.
  • Repeat the movement for the desired number of repetitions.
  • Remember to breathe throughout the exercise, inhaling on the eccentric phase and exhaling on the concentric phase.
  • Adjust the weight according to your strength and fitness level, as well as the specific goals of your training program.

Tips & Tricks

  • Start with lighter weights and gradually increase the load as you become comfortable with the movement.
  • Maintain proper form throughout the exercise by keeping your core engaged and your back straight.
  • Don't rush the movement; focus on the quality of each repetition to target the intended muscles effectively.
  • Control the descent of the weights to maximize muscle activation and prevent any potential injuries.
  • Ensure full range of motion by bringing the weights close together at the top and maintaining a slight pause.
  • Include this exercise in your upper body workout routine to strengthen and tone your shoulders, chest, and triceps.
  • Consider alternating between heavy and light weights to challenge your muscles in different ways and avoid plateaus.
  • Listen to your body and rest as needed to prevent overtraining and allow for proper muscle recovery.
  • Consult with a fitness professional to ensure the proper execution of the exercise and to address any specific concerns or limitations you may have.
  • Fuel your body with proper nutrition to support muscle growth and repair, consuming a balanced diet with adequate protein.


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