Bodyweight Svend Press

Muscles worked

Setup

1. Stand tall with feet shoulder-width apart and a neutral spine.
2. Place your palms together in front of your chest at sternum height, fingers pointing forward.
3. Apply significant inward pressure by pushing your hands firmly against each other to engage the chest.

How to do it

1. Maintain maximum pressure between your palms and slowly extend your arms straight out in front of you.
2. Exhale as you reach full extension, squeezing your chest muscles as hard as possible.
3. Inhale as you slowly pull your hands back toward your chest, keeping the inward tension constant.
4. Perform the movement with a controlled tempo, taking roughly 2 seconds to extend and 2 seconds to return.

Form checklist

• Keep palms pressed firmly together throughout the entire range of motion.
• Keep your shoulders depressed (down and back), avoiding shrugging toward your ears.
• Maintain a slight bend in the elbows at full extension to keep tension on the muscles rather than the joints.
• Keep your core engaged to prevent your lower back from arching as your arms extend.

Pro tips

• Imagine you are trying to crush a small, hard object between your palms to maximize pectoral recruitment.
• Focus on driving the heels of your hands together specifically to target the inner fibers of the chest.
• Pause for one second at full extension to emphasize the peak isometric contraction.

Make it harder

• Increase the time under tension by slowing the movement to a 4-second count in both directions.
• Perform the exercise while holding a wall sit or a deep squat to increase total body tension and heart rate.

Frequently asked

What muscles does the bodyweight svend press work?

The bodyweight svend press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the bodyweight svend press?

The bodyweight svend press requires no equipment — just your body weight.

Is the bodyweight svend press good for beginners?

Yes. The bodyweight svend press is a beginner-friendly movement and a strong foundation to build on.

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