Around The Worlds vs Svend 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.

Begin in a standing position.

Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest muscles. Your fingers should be pointed forward. This is your starting position.

Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.

Pause at the top of the motion, and then slowly return to the starting position.