Exercise guide
Around The Worlds
Around The Worlds are a dumbbell chest exercise performed while lying on a flat bench. The arms move in a wide semicircle from beside the thighs toward the area above the head, then return along the same path. The chest and shoulders control the dumbbells throughout the sweeping movement.
Training context
Using Around The Worlds in a workout
This exercise is usually better suited to accessory work than heavy pressing. The long arm position and wide arc create more leverage than a standard dumbbell press, so a relatively light weight is often enough.
Around The Worlds may fit after presses or flyes when you want a different chest movement. Use a range that feels comfortable at the shoulders rather than forcing the dumbbells all the way overhead.
Technique overview
Keep the arc smooth and controlled
Lie on a flat bench with a dumbbell in each hand, palms facing upward, and elbows slightly bent. Move the weights through a wide semicircle toward your head while keeping the arms near bench height. Reverse the path slowly and return the dumbbells beside your thighs. Avoid locking the elbows or letting the weights drop below a comfortable shoulder position.
Treat this as an overview and use a range, pace, and setup you can control.