Around the World Chest Exercise Circuit (2023)
Updated March 2024
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Are you looking for an intense exercise circuit that will have your chest feeling toned and fit? Look no further! In this blog post, we will be exploring an around the world chest exercise circuit. This chest workout is designed to help you build up your strength, improve endurance, and make sure your muscles are toned and well-defined.
With a twist, this circuit is guaranteed to give you the best results in no time! Read on to find out how this amazing circuit works. Add this circuit to a full body around the world exercise!
The Circuit
This circuit is designed to target your chest muscles from all angles. It can be done with or without weights, making it perfect for both the beginner and the advanced trainee.
Complete three to five rounds of the circuit, resting 60 seconds between each round.
- Pushups: 15-20 reps
- Incline Dumbbell Press: 10-12 reps
- Dumbbell Chest Press: 10-12 reps
- Dumbbell Fly: 10-12 reps
- Decline Dumbbell Press: 10-12 reps
The Around The World Chest Exercises
In this circuit, you will be doing four different exercises that target your chest muscles from all angles. You will need a set of dumbbells for this workout
Dumbbell Chest Press
Start by lying on your back on a flat bench with a weight in each hand. Raise the weights up to the level of your chest and then press them straight up above you, keeping your elbows at a 90-degree angle. Lower the weights back down to the starting position and repeat for 10 to 12 reps.
Dumbbell Fly
Start by lying on your back on a flat bench with a weight in each hand. Raise the weights up to the level of your chest and then open your arms out to the side, lowering the weights until they are level with your mid-chest. Return to the starting position and repeat for 10 to 12 reps.
Incline Dumbbell Press
Start by sitting on an incline bench with a weight in each hand. Press the weights straight up above you, keeping your elbows at a 90-degree angle. Lower the weights back down to the starting position and repeat for 10 to 12 reps.
Decline Dumbbell Press
Start by lying on a decline bench with a weight in each hand. Press the weights straight up above you, keeping your elbows at a 90-degree angle. Lower the weights back down to the starting position and repeat for 10 to 12 reps.
The Benefits of Doing Circuits and Chest Exercise
There are many benefits to chest exercises. They can help to improve posture, increase strength and flexibility in the chest muscles, and reduce pain in the shoulders and upper back. Chest exercises also help to tone the muscles in the chest and can be useful for weight loss.
The exercises can also help to improve cardiovascular health, as they can increase heart rate and improve lung capacity. Chest exercises can also aid with reducing stress levels, as the chest muscles are relaxed during the exercise. Furthermore, chest exercises will contribute to muscle mass in the chest area.
The benefits of doing a circuit workout are numerous. Doing a circuit workout involves performing multiple exercises one after another with minimal rest in between sets, thus allowing you to target multiple muscle groups in a single session. This type of training is also great for developing cardiovascular fitness and burning calories while building strength.
Additionally, circuits can be tailored to meet the needs of different fitness goals, such as weight loss or muscle gain. Circuits can also be adapted to fit any individual’s skill level so that anyone can benefit from doing them. Also - when you combine this with an around the world exercise circuit (one that does the entire body) you can achieve muscle exhaustion quickly!
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