10 Best Weighted Svend Press Alternatives for Chest Isolation

Ranked Weighted Svend Press Alternatives

10 substitutes, ranked by how closely each one matches the Weighted 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. Best match

   

   1. Isometric Chest Squeezes

   68% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Isolation

   It still works the pectorals, through a different movement.

   How to perform this exercise

   1. While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).
   2. Push both hands against each other as you contract your chest. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
   3. Hold for the recommended number of seconds.
   4. Now release the tension slowly.
   5. Rest for the recommended amount of time and repeat.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: pectorals, the same as the Weighted Svend Press
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Weighted Svend Press
   • Balance: easier to stay steady on than the Weighted Svend Press
2. Play demonstration

   2. Modified Hindu Push-up

   65% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
   2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
   3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
   4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Weighted Svend Press
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Weighted Svend Press
3. Play demonstration

   3. Isometric Chest Squeeze

   58% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.
   3. Squeeze your chest muscles together as hard as you can, while keeping your arms straight.
   4. Hold this position for a few seconds, focusing on contracting your chest muscles.
   5. Release the squeeze and relax your chest muscles.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, the same as the Weighted Svend Press
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Weighted Svend Press
   • Balance: easier to stay steady on than the Weighted Svend Press
4. Play demonstration

   4. Push-up

   58% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
   2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
   3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Weighted Svend Press
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
5. 

   5. Pushups (Close And Wide Hand Positions)

   58% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
   2. Lower yourself until your chest almost touches the floor as you inhale.
   3. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
   4. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Weighted Svend Press
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
6. 

   6. Push-up Wide

   57% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
   2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
   3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
   4. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, the same as the Weighted Svend Press
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
7. 

   7. Pushups

   57% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
   2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
   3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
   4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, the same as the Weighted Svend Press
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
8. Play demonstration

   8. Push-up On Lower Arms

   57% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
   2. Engage your core and keep your body in a straight line from head to toe.
   3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
   4. Pause for a moment at the bottom, then push yourself back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, the same as the Weighted Svend Press
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
9. Play demonstration

   9. Wide Hand Push Up

   57% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands wider than shoulder-width apart.
   2. Keep your body in a straight line from head to toe.
   3. Lower your chest towards the ground by bending your elbows, keeping them close to your sides.
   4. Push through your palms to extend your arms and return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, the same as the Weighted Svend Press
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
10. Play demonstration

    10. Push-up Plus

    56% match

    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
    4. At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
    5. Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: pectorals, the same as the Weighted Svend Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing