The around the worlds exercise with dumbbells is a weight training exercise which targets your chest/pectoral muscles.
The around the worlds is a little known chest exercise. This page includes how to perform instructions, tips and a video showing the technique.
Around the worlds is not one of those exercises where you can really go heavy such as the bench press. It’s more comparable to chest flyes which requires great focus on the technique rather than the weight.
Primary – Chest
Secondary – Shoulders, Forearms
Exercise Type – Compound Exercise
Equipment needed – Dumbbells
Around the world benefits
It helps to keep you motivated and added muscle stimulation with the exercise variety.
Chest, Shoulder and Forearm strength benefits.
Lie flat on a bench holding a pair of dumbbells around your thighs with your palms facing up and your elbows slightly bent, this is the starting position.
Now slowly rotate your arms towards your head keeping your arms parallel to the floor.
Once the dumbbells are out stretched beyond your head, slowly return them back to the starting position.
Repeat for the desired number of repetitions and sets.
Really start off with low weight dumbbells.
Keep your arms as parallel to the floor as you can.
Due to the amount of rotation your shoulders have to cope with don’t perform this exercise if you have any shoulder injuries or problems.
How to do tricep dips. It is one of the best tricep exercises you can perform, it can even easily be performed at home without any gym equipment, however some form of equipment is needed even if it’s just a chair.
Tricep dips or simply dips is a compound exercise that works and develops multiply muscles including the chest, triceps and shoulders.
There are a few Tricep Dip variations
Wide grip – focuses more on the chest (pectorals) also leaning forward during the dip will focus more on the chest muscles
Narrow grip – focuses more on the triceps, keeping your body in an upright vertical position also helps to target those triceps.
Equipment that can be used
Tricep dip frame – two parallel bars, using parallel bars to perform the dip can be too difficult for some, if this is the case for you, you could perform them just using a bench as they’re easier to perform this way.
Tricep dip cable pin machine – allows for assisted dips, this machine has a pad that you rest your knees on, the pad is attached to weights which aid you during the exercise by pushing your body up via the knee pad.
Weighted belt – when your own body weight just isn’t enough anymore you could wear a weighted belt to add extra resistance during the dip.
Equipment you can use at home
Whatever you use, make sure it’s sturdy and safe
How to do Tricep Dips
Place your hands behind your body about shoulder width apart, holding onto the bench with your knuckles facing forward with your legs together straight out in front of you.
keep a slight bend in your arms and straighten your legs, then slowly lower yourself bending your elbows so that they are bent at about a 90 degree angle with you upper arms just above parallel with the floor.
Then slowly and in a controlled fashion return yourself to the start position.
How to perform press ups/push ups and what benefits will you gain from it. Press ups is a fantastic exercise that just requires your own body weight.
it’s excellent for working, developing and strengthening your chest, arms and shoulders, it can be used to build muscle and also to tone up your body by burning off body fat.
Press ups are so simple and effective, they’re easy to perform, it’s one of the first exercises that I tried and I still perform them to this day. They can be performed almost anywhere and they’re one of the best exercises for developing your chest muscles (pectorals) shoulders (deltoids) and triceps.
Pres up variations
Different hand placements
Normal – Hands just wider than shoulder width, good focus on the chest, triceps and shoulders.
Wide – More focus on the chest and more difficult to perform.
Narrow – More focus on the triceps and also more difficult to perform than the normal hand placement.
Knuckles – Allows for better technique, allows you to lower yourself down slightly further than just performing them on the palms of your hands.
Single arm – If normal press ups are too easy for you, you may want to try doing them using only one arm, however these are very difficult to perform, only using one arm requires a lot of strength and balance.
Knee press ups – If normal press ups are too difficult you can perform them on your knees, less of your body weight is used so they’re easier to perform (great for beginners).
How to perform the press up
Palms or knuckles on the ground with your hand placement just wider than shoulder width.
Keep your body and legs straight and slowly lower yourself until your chest in nearly touching the ground.
Slowly push yourself back up until your arms are straight or nearly straight, keeping your arms slightly bent will keep more tension on your muscles.
Knee press ups
Get on your palms and knees, knees bent at 90 degrees and supporting your lower body weight, thighs vertical and arms straight.
Now lower yourself until your chest is nearly touching the ground and then push yourself back up.
To increase your body weight resistance you can lean forward on your arms.
The pec deck machine is a pin weight resistance machine. It’s much like performing dumbbell chest flyes while seated upright.
There are a few different versions of the pec deck machine. The two most common machines are, one which has a vertical grip for your hands and your arms are kept almost straight with your elbows slightly bent.
The other machine has two pads for your inner elbows to rest, with grips which are above the pads, elbows are normally bent at about 90 degrees.
Benefits of the pec deck
Each machine gives good benefits to the pectorals, working to develop both the inner and outer areas of the chest. It also works your shoulders and arms.
Pec deck or bench press?
The bench press is my main chest building exercise and it should be yours. You shouldn’t rely on the pec deck as a primary chest building exercise, the bench press should be your main focus. Include this exercise as an addition. It’s commonly used by experienced weight lifters and bodybuilders as a finishing exercise and to target the inner areas of the chest.
Pec desk risks
I have read articles on the pec deck potentially being damaging for your shoulders, over stretching the front of your deltoids, also causing stiffness in the rear of the deltoids.
I have used the pec deck as a regular exercise in my chest workouts for many years and I have personally not experienced any problems performing this exercise myself. However that doesn’t mean that the reports and concerns are not valid. Like with all exercises, if you use good technique and a comfortable weight you will reduce the chance of any injuries and increase the potential benefits.
The pec deck machines allow you to adjust the angle of the hand grips and the seat height. Make sure you adjust the machine correctly and select a comfortable weight.
How to use the pec deck machine
Use a suitable weight and keep your back flat against the back rest.
Slowly bring your arms together and squeeze and tense your pectorals.
Hold in that position for a moment and then allow your arms to slowly return to the start position.
Try and keep the tension on your muscles by not allowing the weight to drop.
How to do dumbbell pullovers the forgotten exercise.
The Pullover exercise is great for developing the chest and it has been used by some of the most successful bodybuilders in the world.
It was once a very popular exercise among weight lifters and bodybuilders. It has now been mostly forgotten and now you rarely see it being performed in gyms.
Benefits of this exercise?
The pullover was once thought to help expand the rib cage therefore creating the appearance of a wider chest, however reports and studies on this are uncertain and unproved, however it’s still a very effective exercise for the Pectorals. Many very successful bodybuilders including Arnold Schwarzenegger claim that the pullover exercise was an influential exercise and very important to their chest and upper body development.
What are the risks?
Due to the nature of the exercise during the middle position of the exercise your arms end up in a out stretched and extended position while holding the dumbbell and in some cases this can be a very heavy dumbbell. This is considered by some experts to be an unnatural position and it’s believed it places unnecessary stress on your shoulders putting them at risk of injury.
Another potential risk of the exercise is during the starting and final positions, you’ll end up with a weight in line with your face and from personal experience this can be a little unsettling. However just as long as you don’t lift beyond your ability and you keep a good grip on the weight there shouldn’t be a problem.
Equipment that can be used to perform the pullovers
Dumbbell – most commonly used
Barbell – alternative to using a dumbbell
Flat Bench – required
Pull Over Machine
There is a machine for performing the pullover. This machine is the safest way to perform the exercise. Some people prefer the technique of the machine version rather than using free weights. However using free weights is almost always better for muscle development.
How to perform the pullover (Dumbbell Version)
Lie down on a flat bench, the bench should be in a horizontal position, only your upper back and neck should be in contact with the bench.
Grab the dumbbell in a vertical position, which should be rested on the bench by the side of you, or have someone pass the dumbbell to you.
Hold the dumbbell above your chest (starting position), keeping your arms slightly bent, now slowly lower the dumbbell beyond your head so your upper arms are parallel with the floor, now slowly raise the dumbbell, arms slightly bent, and return it to the starting
How to do dumbbell flyes. Flyes is a great exercise for your pectorals, they’re sometimes referred to as pectoral flyes or pec flyes.
Benefits of Dumbbell Flyes
The primary function and benefit of this exercise is to help divide the chest muscles which helps to improve the appearance and definition of the chest.
The dumbbell fly is not a mass building exercise and it should be used as an additional exercise in your chest workouts rather than a primary one.
The dumbbell flyes is the most common version, and it’s the version that I regularly perform. It’s normally performed on a bench, the bench can be positioned flat or in an incline position. The incline position will focus more on the upper pectorals.
The cable flyes can be performed in a standing position, also lying on a flat or inclined bench much like the dumbbell version.
Equipment (Not all are required)
Two Cable Pulleys
What are the risks when performing chest flyes?
It’s always important to use slow and controlled movements during any weight training exercise, this is especially true to chest flyes. Due to the nature of the exercise with your arms positioned out to your sides while holding dumbbells or resistance from a cable machine, your shoulders are in an extended and vulnerable position. It’s extremely important to master the technique using a low weight.
How to do Dumbbell Flyes
Lie on a bench holding a dumbbell in each hand, your elbows should be slightly bent with your palms facing each other.
Bend your elbows slightly and lower your arms out to the side until you feel your chest muscles being stretched and hold in that position for a short moment.
Slowly raise your arms up and bring the dumbbells together, squeeze the dumbbells together and tense your chest, hold for a moment and then lower and repeat.
How to do the bench press and what are its benefits? The bench press is a fantastic exercise for building muscle and strength in your pectorals and your upper body.
This compound exercise shouldn’t be overlooked, it’s probably the best upper body and chest building exercise there is. It’s also great for working the shoulders and the triceps. The bench press is definitely one exercise that you should include in your weight training workout routines.
The main benefit of this exercise is that it will strengthen and build muscle mass in your chest, shoulders and triceps. It’s also one of the better weight training exercises for burning off calories.
Bench Press Variations
Flat, Incline, Decline, Narrow grip and Wide grip.
The bench press can be performed with either a barbell or a pair of dumbbells.
The bench press can also be performed using a smith machine and various other pin and cable machines.
Bench Press Angles
Flat press works the central chest area
Incline works your upper chest area
Decline is for the lower chest area
The incline and decline bench angles are more advanced, if you’re a beginner it’s best just to perform the exercise on a flat bench.
Normal – This is slightly wider than shoulder width, a standard grip focuses mainly on your chest, but it also works the shoulders and the triceps effectively.
Wide – This focuses more on the chest with less focus on the triceps and shoulders, and it’s also more difficult to perform so less weight will be needed.
Narrow – Normally for a narrow grip your hands should be less than shoulder width apart, however your exact grip can vary. Using a narrow grip mainly focuses on the triceps, it works the chest and shoulders to a lesser extent.
Barbell VS Dumbbell
The barbell version is the easiest to start with, it doesn’t require as much balance as the dumbbell version, it also requires less movement so it’s easier to master the technique.
However using dumbbells to perform the bench press allows for a greater range of motion, this extra motion allows the chest muscles to be worked better so there is the potential for better results.
How to Barbell Bench Press
Lie with your back flat on the bench, line yourself up in a good position, when you lift the bar it will feel awkward if you’re lying too far up or down on the bench.
Grab the bar make sure your hands are evenly spread on the bar and lift, extend your arms, don’t lock your elbows keep them slightly bent for extra tension.
In a controlled fashion lower the bar until it’s slightly touching your chest, hold for a short moment then return to the starting position.
With a dumbbell in each hand lie flat on the bench, then lift and straighten your arms with the dumbbells in a horizontal position inline with each other.
Slowly lower your arms keeping your elbows out to the side, lower the dumbbells until you can feel your pectorals stretch.
Then raise your arms but don’t fully straighten them, bring them together so the dumbbells touch, squeeze the dumbbells together while tensing your chest muscles and then repeat.