Around The Worlds

A chest and shoulder exercise where dumbbells are moved in a semicircle from the sides to overhead while lying on a bench. Develops full chest and shoulder strength.

Instructions

1. Lie down on a flat bench with your back supported.
2. Hold a dumbbell in each hand with your palms facing toward the ceiling.
3. Your arms should be parallel to the floor and positioned next to your thighs.
4. Keep your elbows slightly bent (do not lock them straight).
5. Create a semicircular arc by moving the dumbbells from the starting position to over your head.
6. All movement should occur with your arms remaining parallel to the floor.
7. The dumbbells should follow a smooth semicircular path from your hips, across your torso, and up to overhead.
8. Breathe in as you perform this portion of the movement.
9. Reverse the movement to return the dumbbells to the starting position by your thighs.
10. Exhale as you perform the reverse motion.
11. Repeat for all prescribed repetitions.

Tips

• Keep your elbows slightly bent throughout to reduce shoulder stress.
• Ensure your lower back stays in contact with the bench; avoid excessive arching.
• The movement should be smooth and controlled, not rushed.
• Use moderate weight to maintain control and proper form.
• This exercise provides an excellent stretch at the bottom and contraction at the top.
• The semicircular motion engages the full chest and anterior shoulders.