Around The Worlds

A intermediate strength exercise for the chest, done with a dumbbell.

Main muscles: Chest
Also works: Shoulders
Equipment: Dumbbell
Level: Intermediate
Type: Compound
Movement: Push

How to do the Around The Worlds

Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.
Reverse the movement to return the weight to the starting position as you exhale.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Around The Worlds

Questions

What muscles does the Around The Worlds work?

Mainly the chest, with the shoulders helping.

Is the Around The Worlds good for beginners?

It's rated intermediate. Beginners can build up to it with Decline Dumbbell Bench Press first.

What can I do instead of the Around The Worlds?

Good alternatives that train the chest: Bent-Arm Dumbbell Pullover, Straight-Arm Dumbbell Pullover, Decline Dumbbell Bench Press or Decline Dumbbell Flyes.

How many sets and reps of the Around The Worlds should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).