Dumbbell Svend Press

The dumbbell Svend press is an effective upper-body exercise that contributes to building a wide, strong chest. It primarily targets the chest muscles with secondary activation of the biceps, triceps, wrist flexors, and extensors. This makes it a valuable addition to beneficial bicep and tricep workouts.

This exercise influences maximum upper-body growth through its targeted isolation of the chest muscles encouraging muscle hypertrophy. This refers to the breaking down of muscle fibers to rebuild larger and stronger.

The dumbbell Svend press also stimulates the wrist stabilizer muscles to maintain a strong grip on the dumbbell.

Read on for guidance on proper exercise execution, suggestions for incorporation into your workout routine, and muscle group activation rates.

How To Do

  1. Select a dumbbell with the correct weight for your fitness level and goals.
  2. Stand with feet placed shoulder-width apart or slightly wider.
  3. Grasp the dumbbell with both hands wrapped around the handle. Your elbows should be flexed to 90 degrees with the dumbbell at chest height.
  4. Inhale and engage your core.
  5. Exhale and extend your arms to push the dumbbell away from your body.
  6. Hold for a count at the end of the movement, focusing on squeezing your chest and upper arms.
  7. Inhale and bring the dumbbell back into your chest to return to the starting position.
  8. Repeat for the desired reps and sets.

Tips From Expert

  • Maintain a slight bend in your elbows at the end of the movement to reduce joint stress.
  • Concentrate on controlling your movement and squeezing your chest and biceps. Don’t use momentum or swing the dumbbell.
  • Start with a lighter weight to improve your technique while you gain strength and control.
  • Ensure your core remains engaged and keep your body upright with a strong posture to protect the lower back.
  • Warm up your wrists and forearms before starting. This increases blood flow and elasticity in those areas to prevent injuries.
  • Stop the exercise immediately if you experience wrist pain or discomfort. Consult with a fitness professional before proceeding to avoid exacerbating an injury.

Optimal Sets and Reps

The following chart displays suggested sets and reps for performing this exercise based on your fitness goals and experience level.

Training Type Sets Reps
Strength Training 3–4 6–8
Hypertrophy 3–5 8–15
Endurance Training 3–4 15–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Dumbbell Svend Press

How to Put in Your Workout Split

The dumbbell Svend press is an excellent exercise for targeting both the chest and upper arms. Below are suggested variations for programming it into your workout routine, depending on goals and fitness levels.

  • Upper Body Pull — Include the dumbbell Svend press into the upper-body pull day of your 3-day workout split. Program it after other pull-focused exercises like deadlifts, seated rows, and lat pulldowns to effectively fatigue the forearm muscles.
  • Chest And Triceps — The dumbbell Svend press is great as part of a chest and tricep workout as it effectively focuses on these muscles. Program it with other upper-body movements like bench presses, tricep dips, and skull crushers for a productive workout.
  • Chest And Shoulders — The dumbbell Svend press is also effective in a chest and shoulder workout for a balanced upper-body routine. Incorporate it after exercises like pull-ups, dumbbell flys, and push-ups for a targeted chest and shoulder routine.

Using your one repetition maximum is a beneficial method for finding the maximum weight you can handle for one repetition.

Use the suggested load ranges below as a guide based on your one repetition max:

  • Endurance Training — Load ranges from 40%–60%
  • Hypertrophy Training — Load ranges from 60%–80%
  • Strength And Power Training — Load ranges from 80%–100%

Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Clavicular Head Of Pectoralis Major

The pectoralis major makes up a significant part of the chest musculature. It is divided into three heads: the clavicular head, the sternal head, and the abdominal head. The clavicular head sits at the uppermost part of the pectoralis major, just beneath the collarbone.

The clavicular head works with the other heads of the pectoralis major to actively support respiratory movements and stabilize the ribs. During the dumbbell Svend press, it assists in flexing the arm when extended bringing the dumbbell back into the chest.

Studies show that the pectoralis major can reach maximum voluntary contraction of approximately 25%–30% during elbow flexion against resistance. This demonstrates how hard the muscle is working when contracting during this exercise.

Sternal Head Of Pectoralis Major

The sternal head is another head of the pectoralis major, originating in the mid-region beneath the clavicular head. It also activates during respiratory movements and functions to protect and support the rib cage.

The sternal head primarily functions to extend the arm from a flexed position. It engages during the dumbbell Svend press to extend the arm and push the dumbbell away from the body. It also provides shoulder support and stabilizes the elbow joint throughout the movement.

Secondary Muscle Groups

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid

The anterior deltoid muscle originates from the lateral part of the collarbone and inserts into the shoulder joint of the upper arm bone. It forms the large rounded contour of the shoulder and is active during shoulder flexion and extension. It functions to raise the arm forward, move the arm away from the body, and rotate the shoulder.

The anterior deltoid is secondarily activated during the dumbbell Svend press to help stabilize the shoulder joint. It also assists the triceps to maintain controlled movements during the extension and stabilize the upper arms.

Triceps Lateral Heads

The triceps lateral head is one of the three muscles that make up the triceps brachii. It originates from the back of the humerus and is inserted into the forearm at the elbow. It also supports the elbow joint during the initial phase of elbow extension.

The dumbbell Svend press secondarily activates this muscle during the eccentric contraction, or muscle lengthening, phase of the exercise. It works to extend the forearm and stabilize the elbow joint maintaining tension throughout which increases the muscle’s engagement.

Triceps Medial Heads

The triceps medial head is the second of the muscles that make up the triceps brachii. Like the lateral head, it originates from the back side of the humerus extending down to the elbow joint. The triceps medial head is active in extending the forearm and stabilizing the elbow.

The dumbbell Svend press engages the triceps medial head throughout the exercise to stabilize the shoulder joint. During the extension outward, the triceps contracts, and the medial head provides support.

Triceps Long Heads

The triceps long head is the third muscle that makes up the triceps brachii. It originates from the underarm region of the shoulder blade and, like the other tricep heads, inserts into the forearm. It is the only tricep head that crosses the shoulder joint, assisting in both shoulder and elbow extension.

This muscle activates during upper-arm extension, eliciting engagement during the dumbbell Svend press to extend the arms out. The exercise also stretches the muscles to maintain tension against the weight of the dumbbell.

Biceps Long Head

The biceps long head is one of two muscles that make up the biceps brachii. It is the longer, outer head. It originates from the humerus (upper arm) and is inserted into the ulna (forearm).

It primarily functions to flex the elbow, adduct the shoulder, and inwardly rotate the arm. This is where you bring your forearm in, arm away, and rotate your arm towards your body.

The dumbbell Svend press targets the biceps long head as it flexes the elbow when pushing the dumbbell away. It also works to maintain tension and shoulder stability throughout the full range of motion.

Biceps Short Head

The biceps short head makes up the rest of the biceps brachii. Like the biceps long head, it originates from the upper arm bone and inserts into the forearm. It works with the biceps long head to flex the elbow, internally rotate the forearm, and stabilize the shoulder.

The dumbbell Svend press activates the biceps short head to support the shoulders throughout the movement. It also helps stabilize the elbow joint when extending the arms outward to maintain control.

Wrist Flexors

The wrist flexors are a group of muscles located on the inside of your forearm. They primarily function to flex your wrist and fingers. They’re essential for activities requiring grip strength and forearm stability.

The wrist flexors act as secondary movers during the dumbbell Svend press. They work to stabilize the wrist joints while keeping a strong hold on the dumbbell.

Wrist Extensors

The wrist extensors are a group of muscles on the back side of the forearm. They extend the wrist and fingers while supporting grip strength and forearm stabilization. Alongside the wrist flexors, they determine wrist joint function and loading.

The dumbbell Svend press activates the wrist extensors as wrist stabilizers when extending the dumbbell outward. They support the wrist joint to prevent straining throughout the movement.

Equipment

Dumbbells

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Dumbbell Bench Press

Incline Dumbbell Bench Press

Dumbbell Chest Fly

Dumbbell Floor Press

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Cable Chest Fly

Push-Up

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Decline Push-Up

Wide Push-Up

Push-Up to Shoulder Tap

Clap Push-Up

Who Should Do?

Athletes Requiring Upper Body Endurance

Athletes who participate in sports involving arm extensions like swimming, powerlifting, and rock climbing require significant upper-body endurance. They need a strong chest, biceps, and triceps to achieve stability and power during compound lifts and pulling movements. The upper arms also help stabilize the elbow and shoulder joints to prevent hyperextension injuries.

The dumbbell Svend press is excellent for these athletes as it targets and strengthens the chest, shoulders, and upper arms. This helps improve overall athletic performance and upper arm endurance. 

The dumbbell Svend press also complements other upper-body exercises like lat pull-downs, bicep curls, and tricep dips. Program it into your arm day routine to increase upper arm endurance and improve joint stability and control.

Bodybuilders

The main goal for bodybuilders is to achieve comprehensive muscle development and balance for an aesthetically pleasing physique. They are focused on building their chest and arm muscles. They also strive to improve grip strength and forearm stability for enhanced overall lifting performance.

The dumbbell Svend press targets the chest, biceps, and triceps muscles during all phases of the movement. It also engages the wrist flexors and extensors during extension and flexion phases to maintain stability and a strong grip. 

Who Should Not Do?

Individuals With Wrist Or Forearm Injuries

Individuals with wrist or forearm injuries can have a reduced range of motion and are prone to discomfort in these areas. The dumbbell Svend press places a load on the forearms, wrists, and surrounding tendons to support the weight of the dumbbell. It elicits stress on the elbow joint during both eccentric and concentric contraction (extending and flexing the elbow). 

Individuals with existing wrist or forearm injuries could risk making their condition worse or delaying healing. Avoid performing the dumbbell Svend press if you have a forearm or wrist injury before consulting with a physical therapist.

Individuals With Elbow Tendonitis

Individuals with elbow issues such as tendonitis have weakness and limited range of motion in their elbow joints. They are sensitive to stress in that area when placing weight on the elbow and surrounding tendons. 

The dumbbell Svend press is a weight-bearing exercise that stresses the elbow joint. Individuals with conditions such as elbow tendonitis can increase their risk of injury when performing this exercise. Therefore, they should consult with a physical therapist to seek treatment before performing the exercise.

Benefits Of The Exercise

Builds Strength

The dumbbell Svend press is highly effective as an upper-body strength-building exercise. It isolates the chest, triceps, and biceps and encourages stabilization from the shoulders and wrists. This allows for increased muscle strengthening and activation to maintain controlled movement against resistance.

Using progressive overload during the dumbbell Svend press is an effective method for building strength. Squeezing the activated muscles will increase hypertrophy for greater strength and muscle gains.

Incorporate this exercise into your routine to effectively develop your upper body and increase muscle control and strength.

Enhances Posture

A key component of health is maintaining a stable posture, muscular balance, and coordination. The chest, shoulders, and upper arm muscles are highly influential in maintaining posture and supporting the spine.

The dumbbell Svend press strengthens these muscles to increase core stability leading to enhanced posture and balance. It also enhances overall shoulder strength and mobilization reducing the potential for injury during exercise.

Improves Stability

Improved upper-arm strength aids in stabilizing the elbow and shoulder joints during elbow extension and flexion. These joints are used daily for activities and functional movements like lifting your child, carrying groceries, or pulling doors open.

By programming the dumbbell Svend press into your routine, you will strengthen your upper arms and improve elbow stabilization. This will benefit your overall upper body functional strength and stability, reducing the potential for joint injuries. 

Frequently Asked Questions

Can you do a Svend press with a dumbbell?

The dumbbell Svend press uses a dumbbell for targeted resistance on the upper body. Hold the dumbbell with a neutral grip and extend the elbows, squeezing the chest and upper arms to engage.

Is the dumbbell Svend press effective?

The dumbbell Svend press is effective at isolating the chest, biceps, and triceps through targeted resistance when contracting the arms. By squeezing these muscles throughout the movement, you will maximally activate for enhanced gains.

What muscles does the dumbbell Svend press target?

The dumbbell Svend press primarily targets the chest muscles with secondary activation of the biceps, shoulders, and triceps. It also stimulates the wrist flexors and extensors to stabilize the wrist while keeping a strong grip on the dumbbell.

How many dumbbell Svend presses should I do?

The number of dumbbell Svend presses depends on your fitness goals and experience. Strength and hypertrophy training aims for 3–4 sets of 6–8 reps, focusing on heavier weight. Endurance training increases to 12–20 reps but utilizes lighter weight.

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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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