Around The World
Complete guide to Around The World. Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Around The World
Lie on a flat bench with a dumbbell in each hand, positioned over your upper thighs with your arms straight and palms facing down.
Bring your shoulders back, engage your abs, and breathe in.
Slowly move the dumbbells from your upper thighs outward and upward in an arc toward behind your head, keeping your arms straight and exhale.
Immediately return the dumbbells back along the same arc to the starting position, rotating your wrists so your palms face down on arrival and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |