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How to do the Dumbbell Svend Press

Primary: Chest · also works Shoulders, Triceps, Upper Back.

The Dumbbell Svend Press is a strength training exercise targeting the chest muscles, with secondary emphasis on the shoulders, triceps, and upper back. It involves pressing two dumbbells together in front of the chest and then pushing them forward. This exercise is known for its unique ability to maintain continuous tension on the pectoral muscles throughout the entire movement.

Demo video: Dumbbell Svend Press · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand.

  2. 2

    Press the dumbbells together in front of your chest, ensuring that your palms are facing inward.

  3. 3

    Extend your arms straight out in front of you, keeping the dumbbells pressed together, then return to the starting position.

Coaching cues

  • Keep your core engaged to maintain proper posture throughout the exercise.
  • Maintain a slow and controlled motion both during the press and return phase to maximize muscle engagement.
  • Keep your elbows slightly bent to reduce stress on the joints and focus more on the muscle contraction.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Dumbbell Svend Press alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell Bench PressDumbbell · beginner Dumbbell Floor PressDumbbell · beginner Incline Dumbbell PressDumbbell · beginner Dumbbell FlyDumbbell · intermediate Dumbbell FlyesDumbbell · beginner Dumbbell Press (Floor)Dumbbell · beginner

Frequently asked questions

What muscles does the Dumbbell Svend Press work?

Primary: Chest. Secondary: Chest, Shoulders, Triceps, Upper Back

How many sets and reps of Dumbbell Svend Press should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Dumbbell Svend Press?

Same movement pattern, different equipment: Dumbbell Bench Press, Dumbbell Floor Press, Incline Dumbbell Press, Dumbbell Fly, Dumbbell Flyes, Dumbbell Press (Floor).

Is the Dumbbell Svend Press good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.