Around The Worlds vs Machine Bench Press

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.

Sit down on the Chest Press Machine and select the weight.

Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.

Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso. Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position.

Now bring the handles back towards you as you breathe in.

Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position.

Repeat for the recommended amount of reps.

When finished step on the lever again and slowly get the handles back to their original place.