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Svend Bench Press

Svend Bench Press

The Svend Bench Press is a compound movement that primarily targets the chest muscles, but also engages the shoulders, triceps, and core. This unique variation of the traditional bench press incorporates an isometric hold at the end of each repetition, adding an extra challenge to your workout. To perform the Svend Bench Press, you'll need a barbell and a flat bench. Lie down on the bench with your feet firmly planted on the ground, shoulder-width apart. Grip the barbell slightly wider than shoulder-width, ensuring your wrists are aligned with your elbows. Slowly lower the barbell towards your chest, keeping your elbows tucked in at about a 45-degree angle. As you press the barbell back up, pause at the midpoint and squeeze your chest muscles together while maintaining a steady breath. This is the isometric hold portion of the exercise. After a brief pause, complete the repetition by extending your arms fully until the barbell is directly above your chest. Incorporating the Svend Bench Press into your workout routine can help improve overall chest strength and muscle development. It adds an extra level of intensity to your typical bench press routine, challenging your muscles in new ways. However, it's important to start with a weight that allows you to maintain proper form and gradually increase the load as you become more comfortable with the exercise. Remember, proper form is crucial to prevent injuries and maximize results. If you're unsure about any aspect of the Svend Bench Press, consult with a fitness professional to ensure you're executing the exercise safely and effectively. So, if you're ready to take your chest workout up a notch, give the Svend Bench Press a try and watch your strength and muscle gains soar!


  • Start by lying flat on a bench with your feet flat on the ground.
  • Hold a dumbbell in each hand, with your palms facing forward and your arms extended straight up over your shoulders.
  • Lower the dumbbells down towards your chest, keeping your elbows at a 90-degree angle and your wrists straight.
  • Pause for a moment at the bottom, then slowly press the dumbbells back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise
  • Gradually increase the weight to challenge your muscles
  • Engage your core for stability and support
  • Control the movement during the lowering and lifting phases
  • Don't lock your elbows at the top of the movement
  • Breathe properly by inhaling on the way down and exhaling on the way up
  • Use a spotter for safety and added support
  • Ensure your back is well-supported and grounded on the bench
  • Warm up with lighter weights before starting your working sets
  • Listen to your body and take rest days when needed

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