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Chest · Weighted
Svend Press Decline Bench
Svend Press Decline Bench is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a weighted and a bench. 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
- Weighted
- 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 Svend Press Decline Bench
- Lie on a decline bench with your feet secured under the foot pads and your back firmly against the bench. Hold a weight plate with both hands, pressing your palms against the flat sides of the plate at chest level with your fingers pointing up.
- Engage your chest and press the weight plate straight out in front of you by extending your arms.
- Squeeze your chest muscles as you press the plate outward until your arms are fully extended.
- Slowly bring the plate back to your chest with control. Repeat for the desired number of repetitions.
Form tips
- Focus on pressing through your chest, not your shoulders, to emphasize chest muscle activation.
- Choose a weight that challenges you but allows you to maintain proper form.
- Avoid locking your elbows completely at the top of the movement to keep tension on the chest muscles.
Svend Press Decline Bench alternatives
More pectorals exercises
Svend Press Decline Bench FAQ
What muscles does Svend Press Decline Bench work?
Svend Press Decline Bench mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Svend Press Decline Bench?
You need a weighted and a bench.
How many sets and reps of Svend Press Decline Bench 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 Svend Press Decline Bench good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Svend Press Decline Bench 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 Svend Press Decline Bench?
Other exercises for the pectorals include Dumbbell Decline Bench Press, Barbell Bench Press Decline, Dumbbell Decline Alternate Bench Press and Bodyweight Svend Press.
For developers
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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.
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