Around The Worlds vs Dumbbell Bench Press with Neutral Grip

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.

Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.

Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.

Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.

Pause, then extend the elbow and return to the starting position.