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Chest · Weighted
Svend Press Flat Bench
Svend Press Flat 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 Flat Bench
- Lie on a flat bench with your feet flat on the floor 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 Flat Bench alternatives
More pectorals exercises
Svend Press Flat Bench FAQ
What muscles does Svend Press Flat Bench work?
Svend Press Flat 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 Flat Bench?
You need a weighted and a bench.
How many sets and reps of Svend Press Flat 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 Flat 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 Flat 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 Flat Bench?
Other exercises for the pectorals include Barbell Bench Press, Smith Machine Press Flat, Dumbbell Svend Press and Dumbbell Bench Press.
For developers
Use Svend Press Flat Bench 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.
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