Svend Press vs Bench Press: Which Exercise Should You Be Doing?

The bench press is a staple exercise in most strength training programs. It’s a great way to build chest, shoulder, and tricep strength. However, the bench press can be difficult for some people to perform correctly, and it can put a lot of stress on the shoulder joint.

That’s where the Svend press comes in. This exercise is a variation of the bench press that is easier on the shoulders and can be just as effective for building muscle.

In this blog post, we’ll discuss the differences between the Svend press and the bench press, and we’ll help you decide which exercise is right for you.

What is the Svend Press?

The Svend press is a chest exercise that is named after its creator, Svend Laursen. It is a variation of the bench press that is performed with the elbows flared out to the sides, rather than tucked in towards the body. This allows for a greater range of motion and can help to reduce stress on the shoulder joint.

Benefits of the Svend Press

The Svend press offers several benefits over the traditional bench press, including:

• Reduced Shoulder Stress: The flared elbow position of the Svend press helps to reduce stress on the shoulder joint, making it a safer exercise for people with shoulder pain or injuries.
• Increased Range of Motion: The Svend press allows for a greater range of motion than the bench press, which can help to target more muscle fibers in the chest, shoulders, and triceps.
• Improved Chest Development: The Svend press can help to develop a more balanced chest, as it targets the upper chest more effectively than the traditional bench press.
• Greater Muscle Activation: Studies have shown that the Svend press can activate more muscle fibers in the chest and shoulders than the bench press.

What is the Bench Press?

The bench press is a classic weightlifting exercise that involves lying on a bench with your feet flat on the floor and pressing a barbell up from your chest. It’s a compound exercise that works several muscle groups, including the chest, shoulders, and triceps.

Benefits of the Bench Press

The bench press offers several benefits, including:

• Strength Development: The bench press is a great exercise for building overall upper body strength.
• Muscle Growth: The bench press is an effective exercise for building muscle in the chest, shoulders, and triceps.
• Improved Performance: The bench press can help to improve athletic performance in a variety of sports, such as football, basketball, and baseball.

Svend Press vs Bench Press: Which is Better?

The “better” exercise depends on your individual needs and goals. Here’s a breakdown:

Svend Press:

• Best for: Individuals with shoulder pain or injuries, those looking for a greater range of motion, and those seeking to target the upper chest.
• Pros: Reduced shoulder stress, increased range of motion, improved chest development, greater muscle activation.
• Cons: May not be as effective for building overall upper body strength as the bench press.

Bench Press:

• Best for: Individuals looking to build overall upper body strength, those seeking to increase muscle mass, and those who want to improve athletic performance.
• Pros: Strength development, muscle growth, improved performance.
• Cons: Can put a lot of stress on the shoulder joint, may not be suitable for people with shoulder pain or injuries.

How to Perform the Svend Press

Here’s how to perform the Svend press correctly:

1. Lie down on a weight bench with your feet flat on the floor.
2. Grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
3. Lower the barbell to your chest, keeping your elbows flared out to the sides.
4. Press the barbell back up to the starting position, keeping your elbows flared out.

Tips:

• Start with a light weight and gradually increase the weight as you get stronger.
• Focus on squeezing your chest muscles at the top of the movement.
• Maintain a controlled pace throughout the exercise.

How to Perform the Bench Press

Here’s how to perform the bench press correctly:

1. Lie down on a weight bench with your feet flat on the floor.
2. Grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
3. Lower the barbell to your chest, keeping your elbows tucked in towards your body.
4. Press the barbell back up to the starting position, keeping your elbows tucked in.

Tips:

• Keep your back flat on the bench throughout the exercise.
• Don’t arch your back.
• Lower the barbell slowly and in a controlled manner.

Takeaways: Choosing the Right Exercise for You

Ultimately, the best way to decide which exercise is right for you is to try both and see which one you prefer. If you have any shoulder pain or injuries, it’s important to consult with a doctor or physical therapist before performing either exercise.

Questions We Hear a Lot

Q: Is the Svend press easier than the bench press?

A: The Svend press can be easier on the shoulders than the bench press, but it can also be more challenging to maintain proper form. It’s important to start with a light weight and gradually increase the weight as you get stronger.

Q: Can I use dumbbells for the Svend press?

A: Yes, you can use dumbbells for the Svend press. This can be a good option for beginners, as it allows you to focus on form before adding more weight.

Q: Can the Svend press help with shoulder pain?

A: The Svend press can help to reduce stress on the shoulder joint, which may help to alleviate shoulder pain. However, it’s important to consult with a doctor or physical therapist if you have any shoulder pain.

Q: Is the Svend press a good exercise for building muscle?

A: The Svend press is an effective exercise for building muscle in the chest, shoulders, and triceps. It can be just as effective as the bench press for building muscle, and it may be a better option for some people.