Male

Lying Around the World

Muscles involved

When performing the Lying Around the World exercise, mastering the rhythm is key to truly feeling your chest work. Laying flat while holding your dumbbells and tracing a wide circular path with your arms lets you experience a deep stretch across the muscle fibers. You do not need to lift heavy to make this movement effective; what truly matters is controlling every inch of the range of motion. Executing a solid set of Lying Around the World builds great confidence in your technique, improving your mind-muscle connection while protecting your joints. You will feel a constant, satisfying pump in your chest as you keep tension throughout the entire circular arc without rushing through reps.

How to do it

1. Lie flat on your back with your arms extended straight out to the sides on the floor, holding a light weight plate in your hands. 2. Keeping your arms straight, slowly lift the weight up and over your head in a wide arc, moving it through a half-circle path. 3. Pause at the top, with the weight over your chest. 4. Continue the controlled motion to lower the weight down the opposite side, completing a full circle.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your arms straight throughout the movement. - Move the weight in a slow, controlled, and continuous arc. - Keep your core braced to stabilize your torso. - Do not let the weight touch the floor; keep it hovering.