10 Best Svend Press Alternatives for Chest Isolation
The Svend Press is done standing. Ranked closest by our scoring: the Cuban Press, the Standing Palms-in Dumbbell Press and the Anti-gravity Press.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Svend Press
- Primary muscle
- Chest
- Equipment
- Other
- Difficulty
- Intermediate
- Type
- Isolation
Secondary muscles: Forearms, Shoulders, Triceps
How to perform Svend Press
- Begin in a standing position.
- Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest muscles. Your fingers should be pointed forward. This is your starting position.
- Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
- Pause at the top of the motion, and then slowly return to the starting position.
Ranked Svend Press Alternatives
10 substitutes, ranked by how closely each one matches the Svend Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
1. Cuban Press
70% match- Delts
- Dumbbell
- Intermediate
- Compound
A looser match: it works the delts rather than the chest.
How to perform this exercise
- Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.
- To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.
- Now press the dumbbells by extending at the elbows, straightening your arms overhead.
- Return to the starting position as you breathe in by reversing the steps.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, not chest
- Equipment: free weights, the same as the Svend Press
- Body position: standing, the same as the Svend Press
2. Standing Palms-in Dumbbell Press
69% match- Delts
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. Note: Your forearms should be perpendicular to the floor. This the starting position.
- Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
- While inhaling lower the weights down until your arm is at a 90 degree angle again.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, not chest
- Equipment: free weights, the same as the Svend Press
- Body position: standing, the same as the Svend Press
- Balance: harder to stay steady on than the Svend Press
3. Anti-gravity Press
69% match- Delts
- Barbell
- Intermediate
- Compound
How to perform this exercise
- Place a bar on the ground behind the head of an incline bench.
- Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
- To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
- Return to the starting position and repeat to complete the set.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, not chest
- Equipment: free weights, the same as the Svend Press
4. Barbell Shoulder Press
69% match- Delts
- Barbell
- Intermediate
- Compound
How to perform this exercise
- Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
- Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- Lower the bar down to the shoulders slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, not chest
- Equipment: free weights, the same as the Svend Press
- Body position: standing, the same as the Svend Press
- Balance: harder to stay steady on than the Svend Press
- Delts
- Barbell
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart.
- Lift the barbell to shoulder height, keeping your elbows close to your body.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, not chest
- Equipment: free weights, the same as the Svend Press
- Body position: standing, the same as the Svend Press
- Balance: harder to stay steady on than the Svend Press
- Delts
- Barbell
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width.
- Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, not chest
- Equipment: free weights, the same as the Svend Press
- Body position: standing, the same as the Svend Press
- Balance: harder to stay steady on than the Svend Press
7. Dumbbell Arnold Press
69% match- Delts
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
- Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
- Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, not chest
- Equipment: free weights, the same as the Svend Press
- Body position: standing, the same as the Svend Press
- Balance: harder to stay steady on than the Svend Press
8. Dumbbell Scott Press
69% match- Delts
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, not chest
- Equipment: free weights, the same as the Svend Press
- Body position: standing, the same as the Svend Press
- Balance: harder to stay steady on than the Svend Press
9. Dumbbell Shoulder Press
69% match- Delts
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, not chest
- Equipment: free weights, the same as the Svend Press
- Body position: standing, the same as the Svend Press
- Balance: harder to stay steady on than the Svend Press
10. Dumbbell W-press
69% match- Delts
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, not chest
- Equipment: free weights, the same as the Svend Press
- Body position: standing, the same as the Svend Press
- Balance: harder to stay steady on than the Svend Press
Why You Might Need a Svend Press Alternative
You may substitute the Svend Press because of wrist pain from plate gripping, lack of access to a plate or partner, or a need for greater load progression. Some lifters prefer dynamic resistance (cables) over isometric holds to improve time-under-tension and eccentric control. Choose a replacement that maintains horizontal adduction and medial chest compression; cue a slow 2-3 second eccentric and maintain scapular retraction so the sternal fibers of the pectoralis major remain loaded without excessive anterior deltoid dominance.
Svend Press FAQ
What muscles does Svend Press work?
The Svend Press primarily targets the pectoralis major, especially the sternal fibers, through horizontal adduction and isometric medial compression. It also engages the anterior deltoids, triceps for stabilization, and scapular stabilizers to maintain chest posture.
Can I build muscle without doing Svend Press?
Yes. You can build chest muscle with alternatives that reproduce horizontal adduction and time under tension, such as cable flyes, dumbbell squeeze presses, and pec-deck work. Prioritize progressive overload, strict technique (elbows slightly bent, scapulae stable), and sufficient volume to stimulate growth.
Find Alternatives for Any Exercise
Search the exercise database and filter the ranked substitutes by the equipment you own.
Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology