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Dumbbell Svend Press

IntermediateStrengthTier T2

You stand tall holding two light dumbbells together in front of your chest. You press them against each other with your palms and push them forward while squeezing your chest, then bring them back.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

dumbbells

Home Options

  • dumbbells

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man standing tall, holding two dumbbells pressed together in front of his chest, elbows bent.

    Step 1 of 3

    Stand tall holding two light dumbbells together at chest height, pressing them firmly inward against each other with both palms.

  2. The same man, now with both arms extended straight forward, the two dumbbells still pressed together.

    Step 2 of 3

    Press both dumbbells straight forward by extending your arms, continuing to squeeze them together until you pause at full extension.

  3. A man standing tall, holding two dumbbells pressed together in front of his chest, elbows bent.

    Step 3 of 3

    Stand tall holding two light dumbbells together at chest height, pressing them firmly inward against each other with both palms.

What you should feel

Squeeze your chest hard at full extension.

Safety Information

Use only light dumbbells for this exercise, because this is about constant tension and squeeze, not heavy loading. If you have a wrist, elbow, or shoulder injury, ask a physical therapist or physician before attempting this exercise, because it loads a sustained bilateral inward-pressing grip through a full pressing range. Stop and lower the dumbbells to your chest with control immediately if you feel a pinch or sharp pain in either wrist, elbow, or shoulder at any point in the press. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.