Around The Worlds

Chest

Around The Worlds

LevelIntermediate EquipmentDumbbell MechanicCompound ForcePush

A dumbbell chest move where you lie on a bench and sweep straight arms in a wide arc from your hips to overhead.

Strength

Primary musclesChest

Secondary musclesShoulders

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked9 %

Effort during a set6.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie on a flat bench with a light dumbbell in each hand, arms extended above your chest.
2Plant your feet flat and press your back into the bench.

How to perform

1Keeping a slight bend in your elbows, lower both arms out to the sides in a wide arc.
2Continue the arc until the dumbbells are just beyond your hips or level with your head.
3Reverse the path and bring them back over your chest.
4Alternate by moving through the arc in both directions.