How to Do Around The World Exercise Properly

The around the world exercise is an incredible exercise that targets the chest and is great for the shoulders too. It is great for beginners.

Just like your food and your daily activities, your workout may become a tad boring if you do the same thing every single day. If you wish to add more diversity and fun to your workout, the around the world exercise is a good place to start.

HOW TO DO AROUND THE WORLD EXERCISE PROPERLY

You will need dumbbells for this exercise, and a mat to lie on. Other variations may require you to use weighted plates. Here is how to do it:

  • Spread a mat and lie facing up
  • Take a dumbbell in each hand, start with your arms on either side, and your palms facing upwards.
  • Pull your arms away from the body in a semi-circular movement, and bring the dumbbells over your head.
  • Repeat this movement in the opposite
  • Repeat for as many sets as you can.

WHAT MUSCLES DOES THE AROUND THE WORLD EXERCISE WORK?

SHOULDERS

Strengthening the shoulder muscles is very important, both for health and aesthetic purposes. Strong shoulders are the crowning glory of a good top or shirt.

Away from looks, the around the world exercise improves the posture and the overall stability of your frame.

The shoulders’ position make them prone to joint injury, hence making it all the more important to incorporate shoulder strengthening exercises.

OBLIQUES

There is a general craze for firm abs, a delectable six pack. However, by focusing on the abs, most people tend to overlook the oblique muscles.

The role of oblique muscles in stabilizing your frame can never be overemphasized, as they are engaged in every other physical activity.

LATS

Lats are the group of muscles responsible for stabilizing the neck, back, hips and shoulder. They hold the whole system in place. Weak lats could easily result in injury in these areas.

AROUND THE WORLD EXERCISE BENEFITS

There are so many benefits of this workout

PREVENT INJURY

As mentioned before, this exercise works on a variety of muscles that are prone to injury. Doing the around the world exercise strengthens the shoulder muscles which are prone to injury due to their range of motion.

IMPROVES STABILITY

Stronger lats will improve the stability of your body, and align your neck, hips, shoulder and back.

AESTHETICS

If you are a sucker for shoulders that look good, this exercise is just for you!

FLEXIBLE

The work it does on the stabilizing muscles like the obliques and lats, and the shoulder muscles is sure to improve your overall flexibility.

BREAST LIFT

This exercise is ideal for women who would like a perkier bust line given it works of the pecs which are located just beneath the breast tissue. Tightening this area may result in a perkier look.

ALTERNATIVES TO AROUND THE WORLD EXERCISE

There are plenty of variations for this exercise

AROUND THE WORLD EXERCISE WITH WEIGHT PLATE

Here is how to do it

  • Start with your feet shoulder width apart
  • Hold the weight plate in front of your body.
  • Wrap the weight plate around you head.
  • Maintain a deep athletic stance and ensure your core is engaged throughout the rotation.
  • Continue going in one direction or stop and alternate direction after each repetition.

AROUND THE WORLD ON A HALF DOME BALANCE TRAINER

This exercise is done standing. You will need a Half Dome balance trainer for this particular variation. Also known as a BOSU ball, this equipment has a flat surface on one side and a rubber dome on the other.

It introduces some sort of instability to your workout, thus making you engage your core to remain steady. This results in a stronger core and back. It works your leg muscles and glutes.

BOSU PUSH-UP T-BAR

The BOSU push-up t-bar is often regarded an intermediate level workout. It also makes use of the BOSU ball. It works pretty much the same muscles as the around the world exercise, and is ideal if you want a strong upper chest.

To do it:

  • Drop down to a push-up position. Wrap one hand around the bottom of the BOSU, while keeping the other hand on the floor.
  • Do a push-up, once your body is raised, turn and lift the hand that was on the floor in the direction of the ceiling.
  • Rotate your body back into a push-up position, put your hand on the floor and repeat.

AROUND THE WORLD EXERCISE MISTAKES TO AVOID

For this exercise to achieve the promised results, you need to avoid some common rookie mistakes.

One such mistake is using very heavy dumbbells while still in the beginner stages. This exercise is progressive, increase the weight of the dumbbells as you move it.

Make sure to maintain the right breathing pattern throughout the exercise, breathe in as you bring the weights above your head and out as you return to the initial position.

Do not stiffen your elbows. Relax them to they adopt a slightly bent form. The right posture is a must while doing this exercise. Keep your chest up and roll your shoulders back.

CONCLUSION

The around the world exercise is ideal for both men and women who would like to strengthen their shoulders, pecs and obliques. All of these areas play a special role in the body’s posture and overall stability.

The intensity mostly depends on the weight of the dumbbells, though it is generally considered beginner friendly. Heavier dumbbells are usually recommended for men.