This article is out to echo the correct way of building an attractive chest with the dumbbell around the world workout.
It will take you through the nitty-gritty associated with the dumbbell around the world workout including; the muscles worked out, the various variations to the workout, and the mistakes to be avoided when performing the exercise.
If you are totally new to this exercise, start with the least weight that makes you comfortable. You had better start at the lowest point but do it right, rather than starting off with too much weight that injures and demoralizes you.
- Start by lying flat on a bench and grab a pair of dumbbells then hold them with your palms facing up around your thighs.
- Your elbows should be slightly bent inwards, that is they should not be fully stretched to your thighs. This should be your starting position.
- Slowly tilt your arms in semi-circular motion over your head but make sure your arms moving parallel to the floor.
- When the dumbbells are right above your head, return your hands back to the starting position. That’s one rep.
- Repeat the move for as many reps as you wish.
MUSCLES WORKED BY DUMBBELL AROUND THE WORLD
These are the muscles worked by dumbbell around the world workout:
PECTORALIS MAJOR
The main muscles worked by this exercise are the pec muscles, they pose as the main movers during shoulder flexion when your arms ascend above your head, and during arm adduction that is when your arms descend back to the midline.
PECTORALIS MINOR
The pec minor muscles are also worked since they are intricated to stabilize the shoulder blades. In addition, they are tasked with protraction, that is they facilitate the movement of the shoulder blades forwards, instead of squeezing them together.
DELTOID
The shoulder muscles also known as the deltoid muscles are worked, especially the front delt. When you elevate your arms, the front delt muscles partake in shoulder flexion. They also help in stabilizing the arms to keep them in the right position during the movement.
BICEPS
The biceps are worked when lowering the dumbbells towards your thigh. They give support to the shoulders so that the weight is uniformly balanced during the downward motion. The biceps create the resistance of the downward motion thereby helping to prevent injuries.
BENEFITS OF DUMBBELL AROUND THE WORLD
BETTER POSTURE
When pec muscles are worked out well, they will help you to maintain an upright posture and likewise they will support your shoulder and back muscles. These pec muscles also help in stabilizing the shoulder joint.
BROADER CHEST
Dumbbell around the world will help you to curve out a broad chest which makes it look very attractive as opposed to a narrow chest and apart from that, it will increase your shoulder length and if you know that’s a plus.
When you have strong pecs you will have an easy time doing all other chest workouts like bench press.
BETTER BREATHING
In addition to improving your posture, strengthening and lengthening chest muscles helps to support deeper breathing. That’s because the pecs are attached to your ribs, which expand with every breath.
DAILY ACTIVITIES
You may not realize it but you use your pecs a lot in everyday activities such as in lifting, pulling, pushing, and carrying loads. Strong pecs makes it easier to perform daily activities.
DUMBBELL AROUND THE WORLD ALTERNATIVES
PUSH UP
Push up is a common workout that you can use to substitute dumbbell around the world because with the right positioning of your hands, you will be working for the targeted muscle group.
Find a slightly raised surface and position your hands wider than your shoulder width then do the push up. This can be very effective when you don’t have any equipment, you will only need your bodyweight.
FLOOR FLY
The floor fly is another variation that will target similar muscle group but the only difference is that you will be lying on the floor as opposed to a bench.
INCLINE BENCH PRESS
When you have access to a bench and a barbell but you don’t have a pair of dumbbells, you can consider doing the inclined bench press as an alternative to the dumbbell around the world workout.
Incline the bench and hold the barbell at a shoulder-width with your palms facing up, now move it! This will undoubtedly work your pecs just as the dumbbell around the world would do.
MISTAKES TO AVOID WHEN DOING DUMBBELL AROUND THE WORLD
USING HEAVY WEIGHTS
One of the most common mistakes that most people do is that they load too much weight. They do this in the hopes that they would get the most out of a particular workout.
This may not overly be wrong. However, it is good to start with considerable weight then you proceed to load more as your form permits you.
With this particular exercise, too much weight can cause permanent injuries.
It is better to load a considerable weight and go for a good number of reps as opposed to loading a heavy weight and going for just a few reps.
The dumbbell across the world is like a finisher exercise that should be done to compliment other compound exercises such as the bench press and its variations.
Therefore, you may just want to use enough weight for this exercise. However, if you’re sure you know what you’re doing and you have also considered the above knowledge, you are permitted to flex your way around the world.
MOVING TOO FAST
Unfortunately, there’re some fitness enthusiasts who love to crank up reps as quick as they can just like in an endurance workout.
Note that not all workouts require that kind of zeal. In fact, some like the dumbbell around the world require the opposite in order to gain, Otherwise, you would be setting yourself up for a serious injury.
In this case, when you go so fast you will weary yourself sooner than you should. You might miss out on the momentum that you require to exert stress on your pectoral muscles.
OVERSTRETCHING
Okay we all understand, everyone needs to see those positive results as soon as possible. But you don’t want to hit the gym and then hit the emergency room or the drug store right after that.
Some people do the mistake of stretching too much. Theyinitiate the move from somewhere around their ankles when they ought to initiate it from the thighs.
IMPROPER BODY POSITIONING
The right posture that you should take when doing this exercise is to lie flat on the bench or the floor and keep your shoulders and your head down not raised up.
When you have them raised, you will be limiting the contraction around your chest therefore your pectoralis muscles will not be engaged as they ought to be.
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