Around The Worlds

intermediatedumbbell·compound·push

Muscles Worked

Primary

Abdominal part of left pectoralis major Abdominal part of right pectoralis major Anterior papillary muscle of right ventricle Anterolateral head of lateral papillary muscle of left ventricle External intercostal muscle Innermost intercostal muscle Internal intercostal muscle Lateral papillary muscle of left ventricle pectoralis major pectoralis minor transversus thoracis

Secondary

coracobrachialis deltoid infraspinatus muscle serratus anterior subscapularis supraspinatus teres major teres minor

How to Perform

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.