Step by step instructions, muscle activation and variants for the Weighted Lying Svend Press.
The Lying Svend Press is a chest isolation exercise performed by pressing two weight plates firmly together between your palms and extending them away from the chest while lying flat on a bench. The constant inward squeezing force keeps the pecs under continuous tension throughout the full range of motion.
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The Weighted Lying Svend Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.