Svend Bench Press
The Svend Bench Press targets your pectorals, triceps, and deltoids using two weight plates.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Svend Bench Press
Weighted Incline Svend Press
Upper Arms · Pectoralis Major Clavicular Head · Weighted
Smith Close Grip Bench Press
Upper Arms · Smith machine
EZ Bar Standing French Press
Upper Arms · Triceps Brachii · EZ Barbell
Dumbbell Twisting Bench Press
Upper Arms · Dumbbell
Description
A Svend Bench Press is a chest exercise that targets the pectoral muscles and also involves the triceps and deltoids. This exercise is performed using two weight plates held together in both hands, lying on a bench.
Save Svend Bench Press to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Svend Bench Press
- 01Setup
Lie supine on a flat bench, holding two weight plates pressed firmly together between both hands, with your palms facing each other.
- 02Setup
Position the plates directly over your sternum, with your elbows slightly tucked and pointed towards your feet.
- 03
Exhale as you press the plates straight up towards the ceiling, fully extending your arms while maintaining constant pressure between the plates.
- 04
Inhale as you slowly lower the plates back down to the starting position over your sternum, controlling the movement throughout.
Tips
- Continuously squeeze the weight plates together as hard as possible throughout the entire movement to maximize pectoral activation.
- Focus on a strong mind-muscle connection, actively contracting your chest muscles with each press.
- Maintain a controlled tempo, especially during the eccentric (lowering) phase, to increase time under tension for muscle growth.
- Keep your shoulder blades retracted and depressed into the bench to provide a stable base and enhance chest engagement.
Common mistakes
- Not squeezing the plates hard enough reduces pectoral engagement; instead, maintain maximum isometric tension between the plates throughout the set.
- Letting the elbows flare out too wide can put undue stress on the shoulder joints; keep your elbows slightly tucked and aligned with your torso.
- Rushing the movement diminishes the effectiveness of the exercise; control both the concentric and eccentric phases to maximize muscle stimulation.
In the Ellim app, Svend Bench Press unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train svend bench press?
Get Ellim — FreeQuestions
Is Svend Bench Press good for beginners?
Svend Bench Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Svend Bench Press?
You need Weighted to perform Svend Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Svend Bench Press?
Continuously squeeze the weight plates together as hard as possible throughout the entire movement to maximize pectoral activation. Focus on a strong mind-muscle connection, actively contracting your chest muscles with each press. Maintain a controlled tempo, especially during the eccentric (lowering) phase, to increase time under tension for muscle growth. Keep your shoulder blades retracted and depressed into the bench to provide a stable base and enhance chest engagement.
What are common mistakes when doing Svend Bench Press?
Not squeezing the plates hard enough reduces pectoral engagement; instead, maintain maximum isometric tension between the plates throughout the set. Letting the elbows flare out too wide can put undue stress on the shoulder joints; keep your elbows slightly tucked and aligned with your torso. Rushing the movement diminishes the effectiveness of the exercise; control both the concentric and eccentric phases to maximize muscle stimulation.
Related exercises
Weighted Seated Triceps Extension
Upper Arms · Weighted
Triceps Press (high bar position)
Upper Arms · Body weight
Three Bench Dip
Upper Arms · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Body Up
Upper Arms · Body weight
Dumbbell Step Up Single Leg Balance with Bicep Curl
Upper Arms · Dumbbell
Track every rep of Svend Bench Press.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store