Dumbbell Svend Press

Dumbbell Svend Press

The Dumbbell Svend Press is a dynamic and challenging exercise that targets your shoulders, chest, and triceps. Named after bodybuilder Svend Karlsen, this exercise is a variation of the traditional dumbbell press and offers several unique benefits. By incorporating an isometric contraction, the Dumbbell Svend Press not only strengthens your muscles but also improves your mind-muscle connection. To perform the Dumbbell Svend Press, start by grabbing a pair of dumbbells and standing with your feet shoulder-width apart. Bring the dumbbells up to shoulder height, holding them parallel to the ground, with your palms facing inwards. From here, activate your core muscles and make sure your chest is lifted. Next, slowly press the dumbbells upward, maintaining an isometric squeeze between them throughout the movement. This squeezing action engages your chest muscles more intensely, creating a challenging resistance. During the press, be mindful of maintaining proper form and controlled movement. Once you have fully extended your arms, hold the position for a moment, feeling the burn in your chest and shoulders. Lower the dumbbells back down to the starting position with control, and repeat the exercise for the desired number of reps. Remember to choose an appropriate weight that allows you to perform the exercise with proper form while still feeling challenged. The Dumbbell Svend Press not only helps to build strength and size in your chest and shoulders but also enhances your stability and control. It is a versatile exercise that can be incorporated into your upper body workout routine, whether you prefer training at home or at the gym. So, give it a try and experience the rewarding benefits of the Dumbbell Svend Press for yourself!


  • Start by grabbing a pair of dumbbells and standing with your feet shoulder-width apart.
  • Hold the dumbbells in front of your chest with your palms facing each other.
  • Engage your core and maintain a tall, upright posture throughout the exercise.
  • Extend your arms straight out in front of you, keeping a slight bend in your elbows.
  • Pause for a moment, then slowly bring the dumbbells back to the starting position, squeezing your chest muscles as you do so.
  • Repeat the movement for the desired number of repetitions.
  • Remember to breathe properly throughout the exercise, inhaling on the way down and exhaling on the way up.

Tips & Tricks

  • Start with a lighter weight dumbbell and gradually increase the intensity as your strength and comfort level improves.
  • Engage your core and maintain good posture throughout the exercise to maximize the effectiveness and avoid injury.
  • Focus on squeezing and contracting your pectoral muscles during the pressing motion for better muscle activation.
  • Breathe out when you press the dumbbells up and breathe in as you lower them back down to maintain proper breathing technique.
  • Perform the exercise in a slow and controlled manner to fully engage and target the chest muscles.
  • Ensure that your wrists are aligned with your forearms to minimize strain on the wrists and maximize efficiency.
  • Add variety to your workout routine by using different variations of the dumbbell press, such as incline or decline angles.
  • Pay attention to your grip on the dumbbells – choose a grip width that feels comfortable and allows for proper range of motion.
  • Always warm up properly before attempting any exercise to prepare your muscles and joints for the workout. Consider incorporating dynamic stretches.
  • Listen to your body and consult with a fitness professional if you experience any pain or discomfort during the exercise.


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