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Visual demonstration of the Svend Press Decline Bench exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Chest
Secondary muscles
Shoulders Triceps
Exercise guide

Svend Press Decline Bench

4 steps Updated 29/08/2026

Svend Press Decline Bench is a free weights exercise targeting Chest (Pectoralis Major) using Weight Plate.

Step by step

How to perform it

  1. Lie on a decline bench with your feet secured under the foot pads and your back firmly against the bench. Hold a weight plate with both hands, pressing your palms against the flat sides of the plate at chest level with your fingers pointing up.
  2. Engage your chest and press the weight plate straight out in front of you by extending your arms.
  3. Squeeze your chest muscles as you press the plate outward until your arms are fully extended.
  4. Slowly bring the plate back to your chest with control. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Svend Press Decline Bench

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