Around the Worlds - Chest Exercise

In this lesson you will learn how to do Around the Worlds.
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 main.

 

 

Technical description: Around the Worlds - Chest Exercise

• Lie down on a flat bench and grab two dumbbells with your fingers pointing up.
  ( see illustration )
  Keep your elbows slightly bent and let the insides of the dumbbells touch each other.
  The back has to stay flat on the bench.
  Press your shoulders down and contract your chest muscles.
• Open your arms without changing the elbow angles and move your hands
  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 the dumbbells touch each other behind the 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 avoid this chest exercise at all.
• Then open your arms again and close them in front of you. ( over the hips )
  Exhale at the same time.
  Let the dumbbells touch each other and contract your chest muscles.

 

 

Trainer advice: Around the Worlds - Chest Exercise

• Move slowly and concentrated.
• Slow down the movement before you let the dumbbells touch each other.
  Don't smash them together.
• Keep your elbows slightly bent. Elbow angles stay the same during the whole exercise.
• This exercise gives a good pump to the chest muscles.

 

 

Related instructions: Around the Worlds - Chest Exercise

• FLIES
• CABLE CROSS
• PUSHUPS

 

 

Videos: Around the Worlds - Chest Exercise

• None

 

 

 

 

Martin Vidic doesn't take any responsibility for using his training methods. Read the T.O.S. Please feel free to contact mavi, if you have any ideas, suggestions or questions. To submit corrections or translations of this topic, please click here. ( Privacy Policy )