Pectoral Exercise - Around the Worlds

Around the Worlds - Pectoral Exercise

In this lesson you will learn how to do "Around the Worlds" with two dumbbells. This exercise is good for an extra chest pump and I recommend you do it at the end of your workout. Find more chest exercises at weight training and bodybuilding.


  • Lie down on a flat bench and grab two dumbbells with your palms facing up.
    (see illustration). Keep your elbows slightly bent and let the insides of the dumbbells touch each-other over your abdominals. Your back has to stay flat on the bench. Press your shoulders down and contract your chest muscles.
  • Now open your arms and keep your elbows still. Move your dumbbells in a horizontal layer. Don't lift or lower hands or shoulders as you open your arms. Inhale at the same time.
  • Keep moving the weights in a horizontal layer until your dumbbells touch each-other behind your head and keep inhaling slowly and concentrated. If your shoulders crack a lot, try to change your shoulder position to the bench (lower or higher) or simply don't do around the worlds.
  • Then close your arms again. Exhale at the same time. Let the dumbbells touch each-other and contract your chest muscles.


  • Move slowly and concentrated.
  • Slow down the movement before you let the dumbbells touch each-other.
    Don't smash the weights together.
  • Keep your elbows slightly bent and still.
  • This exercise gives a good pump to the chest muscles.