Single Dumbbell Svend Press

Muscles worked by the Single Dumbbell Svend Press

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Single Dumbbell Svend Press

1. Stand tall and hold a single dumbbell upright in front of your sternum, the handle running vertically between your flat palms.
2. Squeeze your palms hard into the dumbbell so the chest takes the tension and the weight cannot slip.
3. Press the dumbbell straight forward until your arms are fully extended, keeping it at chest height the whole way out.
4. Pause briefly without letting the squeeze go, then draw the dumbbell back to your chest under control.
5. Repeat for the recommended number of repetitions.

Form tips

• The squeeze on the dumbbell is what makes the exercise. If you are gripping the handle instead of crushing the weight between flat palms, the chest is not working.
• Use a light dumbbell. Your palms hold it up on friction alone, so the grip sets the ceiling long before the chest does.
• Keep the elbows slightly bent at the lockout and the dumbbell at sternum height throughout; letting it sag toward the hips takes the pecs out of it.

At a glance

Single Dumbbell Svend Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Push Ups
• Banded Chest Stretch
• Barbell Bench Press
• Bench Chest Stretch
• Cable Chest Press
• Cable Fly
• Chest Dips
• Clap Push-Ups

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "single-db-svend-press",
  "name_en": "Single Dumbbell Svend Press",
  "name_de": "Svend Press mit einer Kurzhantel",
  "name_es": "Press Svend con una Mancuerna",
  "description_en": "A standing chest press holding one dumbbell upright between the palms, where the inward squeeze rather than the load is what works the pecs.",
  "description_de": "Ein stehendes Brustdrücken, bei dem eine einzelne Kurzhantel hochkant zwischen den Handflächen gehalten wird — nicht die Last, sondern der Druck nach innen belastet die Brustmuskeln.",
  "description_es": "Un press de pecho de pie sosteniendo una sola mancuerna en vertical entre las palmas, donde lo que trabaja los pectorales es la presión hacia adentro y no la carga.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "dumbbell",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "push_day",
    "chest_focus"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand tall and hold a single dumbbell upright in front of your sternum, the handle running vertically between your flat palms.",
    "Squeeze your palms hard into the dumbbell so the chest takes the tension and the weight cannot slip.",
    "Press the dumbbell straight forward until your arms are fully extended, keeping it at chest height the whole way out.",
    "Pause briefly without letting the squeeze go, then draw the dumbbell back to your chest under control.",
    "Repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Stell dich aufrecht hin und halte eine einzelne Kurzhantel hochkant vor dem Brustbein, die Stange senkrecht zwischen den flachen Handflächen.",
    "Drücke die Handflächen fest gegen die Hantel, sodass die Spannung in die Brust geht und das Gewicht nicht wegrutschen kann.",
    "Presse die Kurzhantel gerade nach vorn, bis die Arme vollständig gestreckt sind, und halte sie dabei durchgehend auf Brusthöhe.",
    "Halte kurz, ohne den Druck nachzulassen, und führe die Hantel dann kontrolliert zur Brust zurück.",
    "Wiederhole für die empfohlene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "De pie y erguido, sostén una sola mancuerna en vertical frente al esternón, con el mango entre las palmas planas.",
    "Aprieta con fuerza las palmas contra la mancuerna para que la tensión vaya al pecho y el peso no resbale.",
    "Empuja la mancuerna recto hacia adelante hasta extender por completo los brazos, manteniéndola a la altura del pecho todo el recorrido.",
    "Haz una breve pausa sin soltar la presión y devuelve la mancuerna al pecho con control.",
    "Repite el número de repeticiones recomendado."
  ],
  "tips_en": [
    "The squeeze on the dumbbell is what makes the exercise. If you are gripping the handle instead of crushing the weight between flat palms, the chest is not working.",
    "Use a light dumbbell. Your palms hold it up on friction alone, so the grip sets the ceiling long before the chest does.",
    "Keep the elbows slightly bent at the lockout and the dumbbell at sternum height throughout; letting it sag toward the hips takes the pecs out of it."
  ],
  "tips_de": [
    "Der Druck auf die Hantel macht die Übung. Wer den Griff umfasst, statt das Gewicht zwischen flachen Handflächen zusammenzupressen, trainiert die Brust nicht.",
    "Nimm eine leichte Kurzhantel. Die Handflächen halten sie allein über die Reibung, also setzt der Griff die Grenze — lange bevor die Brust es tut.",
    "Halte die Ellenbogen am Lockout leicht gebeugt und die Hantel durchgehend auf Sternumhöhe; sackt sie Richtung Hüfte ab, ist die Brust raus."
  ],
  "tips_es": [
    "La presión sobre la mancuerna hace el ejercicio. Si agarras el mango en lugar de aplastar el peso entre las palmas planas, el pecho no trabaja.",
    "Usa una mancuerna ligera. Las palmas la sostienen solo por fricción, así que el agarre marca el límite mucho antes que el pecho.",
    "Mantén los codos ligeramente flexionados en el lockout y la mancuerna a la altura del esternón; si baja hacia las caderas, los pectorales dejan de trabajar."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/single-db-svend-press-start.webp",
      "peak": "images/flat/single-db-svend-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "single-db-svend-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.