Chest · Bodyweight
Weighted Svend Press
How to do the weighted svend 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
Stand tall and press two weight plates together between your palms at chest height, fingers pointing forward. Squeeze the plates hard and press them straight out in front of you until your arms are extended, then pull them back to your chest while keeping the inward pressure the entire time.
- 1Inner and mid chest squeezing as you crush the plates together
- 2Constant inward pressure from your palms the whole rep
- 3Front delts and triceps helping push the plates away
Common mistakes
- Don't let the plates separate; keep crushing them inward
- Avoid arching your lower back as you press out
- Don't shrug your shoulders up toward your ears
Muscles worked
The weighted svend press mainly works the mid chest, with the upper chest, front delts, triceps, forearms, lower chest, and internal rotators assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- TricepsSupport
- ForearmsSupport
- Lower ChestSupport
- Internal RotatorsSupport
- Upper AbsMinor
- Side DeltsMinor
Kovo programs the weighted svend 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.