Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Chest · Dumbbell
Dumbbell Svend Press
Dumbbell Svend Press is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a dumbbell. 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
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Dumbbell Svend Press
- Stand with your feet shoulder-width apart, holding a dumbbell with both hands. Position the dumbbell vertically in front of your chest with your palms facing each other and your fingers interlocked.
- Engage your chest and press the dumbbells together with your palms, activating your chest muscles.
- Extend your arms straight out in front of you at shoulder height, keeping the dumbbell pressed together in your palms.
- Bring the dumbbell back to your chest. Repeat for the desired number of repetitions.
Form tips
- Maintain constant pressure on the dumbbell to activate your chest muscles effectively.
- Avoid locking your elbows at the end of the extension; keep a slight bend.
- Perform the movement slowly and with control to maximize muscle engagement.
Dumbbell Svend Press alternatives
More pectorals exercises
Dumbbell Svend Press FAQ
What muscles does Dumbbell Svend Press work?
Dumbbell Svend Press mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Dumbbell Svend Press?
You need a dumbbell.
How many sets and reps of Dumbbell 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 Dumbbell 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 Dumbbell 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 Dumbbell Svend Press?
Other exercises for the pectorals include Bodyweight Svend Press, Svend Press Incline Bench, Plate Press and Svend Press Decline Bench.
For developers
Use Dumbbell Svend Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_V5JHFA" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_V5JHFA", "name": "Dumbbell Svend Press", "model": "male", "target": "Pectorals", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_V5JHFA/mp4-720.mp4?…", "poster": "https://…/ex_V5JHFA/poster.jpg?…" } }