Around The Worlds | Illustrated Exercise Guide

Primary muscles: Chest
Secondary muscles: Shoulders, trapezius, lats
Equipment: Dumbbells
Exercise for the opposite muscles: Dumbbell bent over row

AROUND THE WORLDS INSTRUCTIONS

1. Lie down on a mat with a dumbbell in each hand, your arms by your sides and the palms of your hands facing the ceiling.
2. Pull your arms away from the body in a semi-circular movement, and bring the dumbbells over your head.
3. Reverse the movement to return to the starting position, and repeat.

PROPER FORM AND BREATHING PATTERN

Start with your chest up, shoulders back, arms next to your thighs and keep your elbows slightly bent. Maintain your arms parallel to the floor during the entire movement and inhale as you pull the dumbbells over your head. Breathe out as you return to the starting position.

EXERCISE BENEFITS

The around the worlds exercise targets your pecs, which are the muscles that lie under your breast tissue. By training your chest and tightening those muscles, you can give your breasts somewhat of a lift and get an even perkier bust line.

DEMONSTRATION

SETS AND REPS

Start with 8 to 12 reps and choose a light set of dumbbells. Avoid doing this exercise if you have any shoulder injury and make sure that you thoroughly warm up your chest and shoulders before performing this exercise.

CALORIES BURNED

To calculate the number of calories burned doing the around the worlds, enter your weight and the duration of the exercise:

RELATED UPPER BODY EXERCISES

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Medicine ball push up
Speed bag punches
Standing chest fly
Single leg tricep dips

WORKOUT ROUTINES