In this lesson, you will learn how to perform Around the Worlds using two dumbbells. This exercise is excellent for an extra chest pump and is recommended to be done at the end of your workout.
Find more chest exercises on the Weight Training and Bodybuilding page.
Execution
- Starting Position
Lie down on a flat bench and hold 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.
Keep your back flat on the bench.
Press your shoulders down and contract your chest muscles. - Movement
Open your arms while keeping your elbows still.
Move the dumbbells in a horizontal plane.
Do not raise or lower your hands or shoulders as you open your arms.
Inhale slowly and steadily throughout the movement. - Full Range
Continue moving the dumbbells in the horizontal plane until they touch behind your head.
Keep inhaling slowly and concentratively.
If you experience shoulder cracking or discomfort, try adjusting your shoulder position on the bench (lower or higher), or avoid doing this exercise altogether. - Return Movement
Close your arms back to the starting position while exhaling.
Let the dumbbells touch and contract your chest muscles.
Advice
- Move slowly and with focus.
- Slow down before the dumbbells touch to avoid slamming them together.
- Keep your elbows slightly bent and steady throughout.
- This exercise provides a good pump to the chest muscles.
Suggestions
