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.
Nov 22, 2011 4:43 PM:
Moved to this after bench press. With enough weight you will definatley feel the burn. must keep arms parallel to floor.
Moved to this after bench press. With enough weight you will definatley feel the burn. must keep arms parallel to floor.-See Less
Nov 21, 2011 3:53 PM:
this exercise ist very good for me.its very easy to do and i feel that my chest working.thanks.
this exercise ist very good for me.its very easy to do and i feel that my chest working.thanks.-See Less
Nov 3, 2011 10:56 AM:
This was fantastic to do after all my bench presses. Used a really light weight and still felt the burn the whole time. And even after my workout was done, I can still feel where it used some new muscles.
This was fantastic to do after all my bench presses. Used a really light weight and still felt the burn the whole time. And even after my workout was done, I can still feel where it used some new muscles.-See Less
Aug 22, 2011 5:46 AM:
it do work the shoulders and the chest. i tried and it works. remember to follow the video and give it a try. never hurts to try something once. i like this exercise
it do work the shoulders and the chest. i tried and it works. remember to follow the video and give it a try. never hurts to try something once. i like this exercise -See Less
Mar 28, 2011 11:22 AM:
Really good exercise if done properly. I see alot of the bad reviews for this and know there are both issues with form and using too much weight. If you are having issues with this one I recommend strengthening the rotator cuffs in the shoulders. They are smaller muscules in the shoulders but are...+See More
Really good exercise if done properly. I see alot of the bad reviews for this and know there are both issues with form and using too much weight. If you are having issues with this one I recommend strengthening the rotator cuffs in the shoulders. They are smaller muscules in the shoulders but are very important to supporting the chest and shoulders when doing compound exercises like this one.-See Less
Feb 15, 2011 11:17 AM:
I don't know that this is a good exercise for building mass, but I do think it helps develop strength. It runs your chest and shoulders through an awkward/abnormal range of motion and takes a bit of concentration. It feels very similar to the butterfly stroke in swimming, and I'm curious to see if it...+See More
I don't know that this is a good exercise for building mass, but I do think it helps develop strength. It runs your chest and shoulders through an awkward/abnormal range of motion and takes a bit of concentration. It feels very similar to the butterfly stroke in swimming, and I'm curious to see if it improves strength for that application.-See Less
Feb 1, 2011 11:49 AM:
I really love this one. I feel it hitting the entire pec. Make sure you squeeze your chest at the bottom of the movement. If it is straining your shoulders too much make sure you are not letting your hands/arms drop below shoulder height as you make the semi-arc up and down.
I really love this one. I feel it hitting the entire pec. Make sure you squeeze your chest at the bottom of the movement. If it is straining your shoulders too much make sure you are not letting your hands/arms drop below shoulder height as you make the semi-arc up and down. -See Less
Aug 3, 2010 11:05 PM:
I love these I can really feel it squeeze my chest. Don't do it standing it put to much strain on shoulders. and don't lock your elbows all the way, if you do it right it you can still feel it the next day.
I love these I can really feel it squeeze my chest. Don't do it standing it put to much strain on shoulders. and don't lock your elbows all the way, if you do it right it you can still feel it the next day.-See Less
Nov 22, 2011 4:43 PM:
Moved to this after bench press. With enough weight you will definatley feel the burn. must keep arms parallel to floor.
Moved to this after bench press. With enough weight you will definatley feel the burn. must keep arms parallel to floor.-See Less
Nov 21, 2011 3:53 PM:
this exercise ist very good for me.its very easy to do and i feel that my chest working.thanks.
this exercise ist very good for me.its very easy to do and i feel that my chest working.thanks.-See Less
Nov 3, 2011 10:56 AM:
This was fantastic to do after all my bench presses. Used a really light weight and still felt the burn the whole time. And even after my workout was done, I can still feel where it used some new muscles.
This was fantastic to do after all my bench presses. Used a really light weight and still felt the burn the whole time. And even after my workout was done, I can still feel where it used some new muscles.-See Less
Aug 22, 2011 5:46 AM:
it do work the shoulders and the chest. i tried and it works. remember to follow the video and give it a try. never hurts to try something once. i like this exercise
it do work the shoulders and the chest. i tried and it works. remember to follow the video and give it a try. never hurts to try something once. i like this exercise -See Less
Feb 15, 2011 11:17 AM:
I don't know that this is a good exercise for building mass, but I do think it helps develop strength. It runs your chest and shoulders through an awkward/abnormal range of motion and takes a bit of concentration. It feels very similar to the butterfly stroke in swimming, and I'm curious to see if it...+See More
I don't know that this is a good exercise for building mass, but I do think it helps develop strength. It runs your chest and shoulders through an awkward/abnormal range of motion and takes a bit of concentration. It feels very similar to the butterfly stroke in swimming, and I'm curious to see if it improves strength for that application.-See Less
Aug 3, 2010 11:05 PM:
I love these I can really feel it squeeze my chest. Don't do it standing it put to much strain on shoulders. and don't lock your elbows all the way, if you do it right it you can still feel it the next day.
I love these I can really feel it squeeze my chest. Don't do it standing it put to much strain on shoulders. and don't lock your elbows all the way, if you do it right it you can still feel it the next day.-See Less
Apr 18, 2010 10:42 AM:
This exercise is one of the best chest exercises in my opinion. If you're not feeling the burn, try this: squeeze the dumbells together when they're are over the legs. There is no wondering why feel it in the shoulders if aren't lying on a bench. What you do when you do it standing is putting more tension...+See More
This exercise is one of the best chest exercises in my opinion. If you're not feeling the burn, try this: squeeze the dumbells together when they're are over the legs. There is no wondering why feel it in the shoulders if aren't lying on a bench. What you do when you do it standing is putting more tension on the shoulders, making the exercise look like a lateral raise.-See Less
Apr 13, 2010 6:48 PM:
I found it difficult to do while lying down but was able to do it standing up. I felt much more tension in my shoulders than in my chest. Was not able to really isolate my chest during this exercise or able to squeeze it, felt that my triceps and shoulders took most of the training with little emphasis...+See More
I found it difficult to do while lying down but was able to do it standing up. I felt much more tension in my shoulders than in my chest. Was not able to really isolate my chest during this exercise or able to squeeze it, felt that my triceps and shoulders took most of the training with little emphasis on my chest-See Less
Mar 28, 2011 11:22 AM:
Really good exercise if done properly. I see alot of the bad reviews for this and know there are both issues with form and using too much weight. If you are having issues with this one I recommend strengthening the rotator cuffs in the shoulders. They are smaller muscules in the shoulders but are...+See More
Really good exercise if done properly. I see alot of the bad reviews for this and know there are both issues with form and using too much weight. If you are having issues with this one I recommend strengthening the rotator cuffs in the shoulders. They are smaller muscules in the shoulders but are very important to supporting the chest and shoulders when doing compound exercises like this one.-See Less
Feb 1, 2011 11:49 AM:
I really love this one. I feel it hitting the entire pec. Make sure you squeeze your chest at the bottom of the movement. If it is straining your shoulders too much make sure you are not letting your hands/arms drop below shoulder height as you make the semi-arc up and down.
I really love this one. I feel it hitting the entire pec. Make sure you squeeze your chest at the bottom of the movement. If it is straining your shoulders too much make sure you are not letting your hands/arms drop below shoulder height as you make the semi-arc up and down. -See Less
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of people found this review helpful
Review: Around The Worlds
Jan 11, 2012 8:40 AM: Great exercise!
of people found this review helpful
Review: Around The Worlds
Nov 22, 2011 4:43 PM: Moved to this after bench press. With enough weight you will definatley feel the burn. must keep arms parallel to floor.
of people found this review helpful
Review: Around The Worlds
Nov 21, 2011 3:53 PM: this exercise ist very good for me.its very easy to do and i feel that my chest working.thanks.
of people found this review helpful
Review: Around The Worlds
Nov 3, 2011 10:56 AM: This was fantastic to do after all my bench presses. Used a really light weight and still felt the burn the whole time. And even after my workout was done, I can still feel where it used some new muscles.
of people found this tip helpful
Tip: Around The Worlds
Sep 24, 2011 5:07 AM: this exercise is very good and easy
of people found this review helpful
Review: Around The Worlds
Aug 22, 2011 5:46 AM: it do work the shoulders and the chest. i tried and it works. remember to follow the video and give it a try. never hurts to try something once. i like this exercise
of people found this tip helpful
Tip: Around The Worlds
Mar 28, 2011 11:22 AM: Really good exercise if done properly. I see alot of the bad reviews for this and know there are both issues with form and using too much weight. If you are having issues with this one I recommend strengthening the rotator cuffs in the shoulders. They are smaller muscules in the shoulders but are...+See More
of people found this review helpful
Review: Around The Worlds
Feb 15, 2011 11:17 AM: I don't know that this is a good exercise for building mass, but I do think it helps develop strength. It runs your chest and shoulders through an awkward/abnormal range of motion and takes a bit of concentration. It feels very similar to the butterfly stroke in swimming, and I'm curious to see if it...+See More
of people found this tip helpful
Tip: Around The Worlds
Feb 1, 2011 11:49 AM: I really love this one. I feel it hitting the entire pec. Make sure you squeeze your chest at the bottom of the movement. If it is straining your shoulders too much make sure you are not letting your hands/arms drop below shoulder height as you make the semi-arc up and down.
of people found this review helpful
Review: Around The Worlds
Aug 3, 2010 11:05 PM: I love these I can really feel it squeeze my chest. Don't do it standing it put to much strain on shoulders. and don't lock your elbows all the way, if you do it right it you can still feel it the next day.