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Bottle Weighted Svend Press

Bottle Weighted Svend Press

The Bottle Weighted Svend Press is a dynamic shoulder exercise that targets your deltoids, triceps, and chest muscles. This unique variation of the traditional Svend Press involves using bottles filled with water or sand as weights, making it a convenient and accessible exercise that can be performed at home or in the gym. To perform the Bottle Weighted Svend Press, you'll need two bottles of equal weight. Start by standing tall with your feet shoulder-width apart and your knees slightly bent. Hold the bottles in front of your chest, with your palms facing inward and your elbows bent at a 90-degree angle. From here, press the bottles overhead while keeping them close to each other. Extend your arms fully, pause for a moment, and then slowly lower the bottles back down to the starting position. Focus on maintaining control throughout the movement and engaging your shoulder and chest muscles. Incorporating the Bottle Weighted Svend Press into your workout routine can help improve shoulder stability, enhance upper body strength, and promote better posture. It is recommended to start with a lighter weight and gradually increase as you become more comfortable with the exercise. Remember to always warm up before any workout routine to prevent injuries. If you experience any pain or discomfort during the exercise, it's important to stop and reassess your form or consult a fitness professional for guidance.


  • Step 1: Begin by holding a filled water bottle or small weighted object in each hand.
  • Step 2: Stand with your feet shoulder-width apart, keeping your back straight and core engaged.
  • Step 3: Bring the water bottles up to shoulder height, with your palms facing inward and elbows bent at 90 degrees.
  • Step 4: Exhale and press both weights together in front of your chest, keeping your elbows slightly bent.
  • Step 5: Hold the contraction for a second, then slowly release and bring the weights back to the starting position.
  • Step 6: Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement to engage the target muscles effectively.
  • Start with a lighter weight and gradually increase the resistance as you get stronger.
  • Engage your core to maintain stability and balance during the exercise.
  • Breathe out as you push the bottle weights away from your chest and breathe in as you bring them back towards your body.
  • Keep your shoulder blades pulled back and down to prevent shrugging and maintain proper posture.
  • Experiment with different hand positions to target different areas of the chest and shoulders.
  • Add variety to your workouts by incorporating other exercises that target the same muscle groups.
  • Stay consistent with your training and gradually increase the intensity to see progress over time.
  • Fuel your body with a balanced diet that includes lean proteins, complex carbohydrates, and healthy fats to support muscle growth and recovery.
  • Listen to your body and rest when needed to avoid overtraining and reduce the risk of injury.

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