All Exercises
Svend Press
Builds chest and tricep strength through a squeeze-and-press motion that emphasizes constant muscle tension.
Last updated
Main Muscles
- Chest
Supporting Muscles
- Biceps
- Triceps
Workouts with this exercise
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How to perform
- Stand tall holding an AguaForce weight with both hands flat against your chest, squeezing it between your palms
- Keeping the squeeze on, press the weight straight out in front of you until your arms are extended
- Pause and keep pressing your palms together
- Bring the weight back to your chest with control and repeat
Tips
- Keep constant inward pressure on the weight throughout
- Keep your elbows up and out rather than dropping down
Svend Press FAQ
What muscles does the Svend press work?
The Svend press mainly works your chest, with your biceps and triceps supporting the movement.
How much water should I put in the weight for the Svend press?
Fill one AguaForce weight to about 3–6 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the Svend press should I do?
Aim for 3 sets of 12–15 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.