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Chest · Body Weight
Bodyweight Svend Press
Bodyweight Svend Press is an intermediate compound strength exercise that works the pectorals (chest), with the triceps and shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Triceps · Triceps Brachii
- Shoulders · Deltoids
How to do Bodyweight Svend Press
- Stand with your feet shoulder-width apart and your hands pressed together close to your chest, elbows bent.
- Extend your arms straight out in front of you, keeping your hands pressed together.
- Bring your hands back to your chest, bending your elbows to return to the starting position.
- Repeat the movement for the desired number of repetitions.
Form tips
- Maintain a firm press of your hands together to engage your chest muscles throughout the exercise.
- Keep your core engaged to maintain stability and balance.
- Perform the movement slowly and with control to maximize muscle activation and prevent injury.
Bodyweight Svend Press alternatives
More pectorals exercises
Bodyweight Svend Press FAQ
What muscles does Bodyweight Svend Press work?
Bodyweight Svend Press mainly works the pectorals in the chest (Pectoralis Major). The triceps and shoulders work as secondary muscles.
What equipment do you need for Bodyweight Svend Press?
None. Bodyweight Svend Press is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Svend Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Svend Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Bodyweight Svend Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bodyweight Svend Press?
Other exercises for the pectorals include Dumbbell Svend Press, Plate Press, Svend Press Incline Bench and Svend Press Decline Bench.
For developers
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