If you're looking to add some variety to your workouts or want to target your chest, shoulders, and triceps in a unique way, the Svend press with dumbbells might be just what you need. This exercise is named after its creator, Svend Karlsen, a former professional strongman and powerlifter from Norway.
What is the Svend Press?
The Svend press is a variation of the bench press that involves pressing two dumbbells together instead of using a barbell. This exercise places a greater emphasis on the chest and triceps muscles, while also engaging the shoulders and upper back.
How to Perform the Svend Press with Dumbbells
To perform the Svend press with dumbbells, follow these steps:
- Stand with your feet shoulder-width apart and hold two dumbbells in front of your chest with your palms facing each other.
- Press the dumbbells together as hard as you can, engaging your chest muscles.
- Slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of reps.
Benefits of the Svend Press
The Svend press offers several benefits, including:
- Increased chest, triceps, and shoulder strength
- Better muscle activation and engagement
- Improved grip strength and forearm development
- Added variety to your workout routine
Who Should Do the Svend Press?
The Svend press is a great exercise for intermediate and advanced lifters looking to challenge their chest, triceps, and shoulder muscles. However, beginners may want to start with a lighter weight and focus on proper form before attempting this exercise.
Tips for Performing the Svend Press
To get the most out of the Svend press, keep these tips in mind:
- Start with a lighter weight and focus on proper form before increasing the weight.
- Keep your elbows tucked in and your wrists straight throughout the movement.
- Squeeze your chest muscles as you press the dumbbells together.
- Exhale as you press the dumbbells together and inhale as you lower them back down.
Alternatives to the Svend Press
If you're looking for other exercises to target your chest, triceps, and shoulders, consider these alternatives:
- Bench press
- Push-ups
- Dumbbell flyes
- Shoulder press
- Tricep dips
Conclusion
The Svend press with dumbbells is a unique and effective exercise for targeting your chest, triceps, and shoulder muscles. Whether you're an experienced lifter or just starting out, this exercise is a great way to add variety to your workouts and challenge your muscles in a new way.