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.

Advice

• 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.

Suggestions

• The Chest Muscles
• Barbell Bench Press
• Incline Barbell Bench Press
• Decline Barbell Bench Press
• Dumbbell Bench Press
• Dumbbell Fly
• Butterfly
• Barbell Pullover

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