Master the Around the World Chest Exercise for Total Pec Development
If you are looking for a fresh way to train your chest and enhance your upper body definition, the around the world chest exercise—sometimes referred to as chest around the world, around the world flies, or the around the world fly—could be exactly what you need. This movement engages not only the pectorals but also the shoulders and upper arms, helping you achieve a fuller, more balanced chest physique. Many gym-goers overlook this exercise in favor of the traditional bench press or cable crossover, but adding it to your program can offer surprising benefits.
What Is the Around the World Chest Exercise?
The around the world chest workout is a unique variation of the dumbbell fly that involves moving your arms in a wide, circular arc. Instead of lifting the weights straight up, you trace a smooth semi-circular path, starting with the dumbbells by your thighs, sweeping outward and around, and finishing above your head or mid-chest depending on your form. This motion challenges the chest muscles from different angles, creating more time under tension than conventional flies.
Key Muscle Activation
During the around the world fly, your pectoralis major acts as the primary driver, while the anterior deltoids and biceps assist in controlling the motion. The continuous sweep also engages stabilizing muscles in your shoulders and upper back. Because the exercise hits the chest in both the lowering and lifting phases, it can increase strength, muscle endurance, and muscle definition.
Step-by-Step Guide
Here’s how to perform the around the world chest workout safely and effectively:
- Lie flat on a bench, holding a pair of dumbbells by your thighs with palms facing forward.
- Keeping a slight bend in your elbows, begin to move the dumbbells outwards in a wide arc.
- Sweep the weights overhead, maintaining control and avoiding jerky movements.
- Reverse the motion slowly, bringing the dumbbells back to the start near your thighs.
- Repeat for 8–12 controlled repetitions.
Benefits of Including This Exercise
Variation: It targets the chest from a different angle compared to standard lifts, reducing adaptation.
Flexibility: The sweeping motion encourages shoulder mobility.
Muscle Engagement: Continuous tension promotes hypertrophy and endurance.
Common Mistakes to Avoid
When performing the chest around the world movement, avoid locking your elbows, as that can strain the joint. Using overly heavy weights can also compromise form and shoulder health. Ensure your core remains engaged and your lower back doesn’t arch excessively. Proper form helps prevent injury and maximizes benefit.
Personal Experience
When I first tried the around the world flies, I was recovering from a shoulder strain and wanted something that reduced pressing stress while still hitting the chest hard. Starting with light weights allowed me to focus on the movement pattern and keep tension steady throughout. Within weeks, I noticed improved chest fullness and better shoulder flexibility. The exercise became one of my go-to warm-up moves before heavier pressing sessions.
Incorporating into Your Training Routine
You can slot the around the world chest exercise into your workout as an accessory movement after your main compound lifts, such as the bench press or push-ups. Performing 2–3 sets for 10–12 reps works well to build endurance and sculpt definition. For muscle growth, focus on slow tempos and full arcs, ensuring each repetition travels through the intended range of motion.
Adjusting Difficulty
Beginners should start with very light dumbbells, even as low as 2–5 lbs, to master the circular path. Intermediate lifters can gradually increase load while keeping form strict. Advanced trainees may experiment with incline bench positions to emphasize upper chest recruitment.
Pairing With Other Exercises
The around the world fly pairs well with incline presses, cable crossovers, or push-ups for a complete chest routine. Combining different angles helps ensure all portions of the chest receive consistent stimulus.
Safety Considerations
Warm up your shoulders and chest thoroughly before attempting this exercise, using dynamic stretches and light band work. People with existing shoulder problems should consult a qualified fitness professional before adding this movement. Always prioritize control and range of motion over lifting heavy weights for this specific exercise.
Final Thoughts
The around the world chest workout is a valuable addition to any upper body training program. It challenges muscles differently, aids in flexibility, and can bring new definition to your chest. Whether called around the world flies, chest around the world, or the around the world fly, this movement can elevate your training. By practicing proper form and integrating it strategically, you’ll reap its aesthetic and performance benefits in the long term.
