I like to do them at the end of my chest workout, which is often a heavy compound movement done for low reps, followed by a giant set of five to six exercises that hit all the chest fibers by training the muscles’ full arc of flexion—a.k.a. Positions of Flexion, or POF. After that I head over to a decline bench with 20-pound dumbbells and stretch out with two to three sets of 15 reps of around the worlds.
Milos does them on a decline, and that’s the bench I’ve used exclusively since adding them to my chest routine. I lie on the bench with the dumbbells in the top of a decline flye, with palms facing each other. Next I bring the dumbbells back toward my head while keeping my arms straight and rotating my hands so that my palms face upward in the bottom, full-stretch position, similar to a pullover. Next, I rotate my arms, bringing the dumbbells back to the start in a large circular arc movement not unlike a cable crossover. My hands naturally twist inward so they’re back in the palms-facing starting position.
After tensing your pecs hard, begin the movement again—it’s basically a large, swooping arc. You’ll feel it stretching your chest, back and triceps at the bottom of the movement and chest contraction on the way back to the start.
Keep in mind that around the worlds can be tough on the rotator cuffs, so don’t go heavy. Also make sure you’re warmed up before doing them. Give them a try if you’re in need of some new pec detail. IM
Editor’s note: For more on Will Litz visit http://bodyspace.bodybuilding.com/WinnipegWill.
You must be logged in to post a comment Login