Chest · Bodyweight
Weighted Svend Bench Press
How to do the weighted svend bench press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Lie on a bench and press two weight plates together flat against your palms, squeezing them hard at the center of your chest. Keeping the plates pressed tight, extend your arms to push them straight up over your chest, then bring them back to your chest under control. The constant inward squeeze keeps tension on your inner chest through the whole rep.
- 1Your inner chest squeezing as you press the plates together
- 2Your triceps extending the plates straight up over your chest
- 3Constant inward pressure so the plates never loosen
Common mistakes
- Letting the plates slip apart and losing the squeeze
- Flaring your elbows out instead of pressing them forward
- Arching your lower back or lifting your hips off the bench
Muscles worked
The weighted svend bench press mainly works the mid chest, with the triceps, forearms, upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- ForearmsSupport
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- Upper AbsMinor
- Internal RotatorsMinor
Kovo programs the weighted svend bench press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.