Around The Worlds
An intermediate compound strength exercise that works the chest, using dumbbells.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Around The Worlds
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Guillotine Bench Press
An intermediate compound strength exercise that works the chest, using a barbell.
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2
Bench Press
The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.
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3
Bodyweight Flyes
An intermediate isolation strength exercise that works the chest, using an E-Z curl bar.
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4
Clock Push-Up
An intermediate compound strength exercise that works the chest, needing no equipment.
-
5
Dips - Chest Version
An intermediate compound strength exercise that works the chest.
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6
Incline Cable Flye
An intermediate isolation strength exercise that works the chest, using a cable machine.
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7
Leg-Over Floor Press
An intermediate compound strength exercise that works the chest, using a kettlebell.
-
8
Neck Press
An intermediate compound strength exercise that works the chest, using a barbell.
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9
Push-Ups With Feet On An Exercise Ball
An intermediate compound strength exercise that works the chest, using an exercise ball.
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10
Single-Arm Push-Up
An intermediate compound strength exercise that works the chest, needing no equipment.
Frequently Asked Questions
What muscles do around the worlds work?
Around The Worlds primarily works the chest. The shoulders assist as secondary muscles.
What equipment do I need for around the worlds?
Around The Worlds uses dumbbells.
Around The Worlds: is it suitable for beginners?
Around The Worlds is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of around the worlds?
Barbell Guillotine Bench Press, Bench Press, Bodyweight Flyes train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my around the worlds reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; around the worlds can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Around The Worlds with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.