Build a Bigger, Stronger Chest with the “Around the World” Fly: A Forgotten Gem in Chest Training

When most people think about chest workouts, the usual suspects—bench press, push-ups, cable crossovers—come to mind. But there's one underrated, highly effective movement that’s quietly building sculpted, functional pecs in those who know it: the Around the World chest fly.

If you've never tried it, you're not alone. Despite its name, the Around the World chest exercise isn’t a travel-based routine—it’s a unique dumbbell movement that challenges the pecs in a full arc, activating both the inner and outer chest fibers like few other movements can.

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What Is the Around the World Chest Fly?

The Around the World fly is a dynamic variation of the dumbbell chest fly. Instead of the typical open-and-close motion, your arms travel in a wide, sweeping arc—starting at your hips, then circling overhead, and finally returning to the starting position.

This “semi-circular” motion stretches the chest deeply, placing tension through a wider range of motion than standard flies. It simultaneously engages your delts, lats, and even your core for stability.

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How to Perform the Around the World Chest Exercise

Here’s how to execute it safely and effectively:

1. Setup

   • Lie flat on a bench with a dumbbell in each hand.

   • Start with your palms facing upward, dumbbells resting near your hips.

2. Movement

   • Inhale as you sweep your arms out and up in a wide arc, maintaining a slight bend at the elbows.

   • Bring the dumbbells overhead (but not touching).

   • Exhale as you reverse the movement, returning the dumbbells in the same wide arc to your hips.

3. Reps and Sets

   • 3 to 4 sets of 8–12 reps.

   • Use a lighter weight than you would for traditional flies—this is about control and stretch, not brute force.

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Benefits of the Chest Around the World Fly

• Superior Chest Stretch: Maximizes the stretch on the pecs at both ends of the movement, especially the lower and outer portions.

• Improved Mobility: Encourages better shoulder flexibility and scapular control.

• Muscle Symmetry: The circular motion recruits stabilizers and helps correct imbalances in chest development.

• Isolation and Focus: Great for hypertrophy-focused training when you're trying to avoid triceps dominance from presses.

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When to Include It in Your Chest Routine

This movement is ideal for:

• Finishing off a chest workout to fully fatigue the muscle.

• Pre-exhausting the pecs before compound presses.

• Adding variety when plateauing with traditional chest training.

You can integrate it into a superset—pairing it with push-ups or incline presses for a serious burn.

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My Personal Experience with the Around the World Chest Workout

Years ago, during a phase when flat and incline bench presses dominated my routine, I felt my chest development plateau. It lacked that full, 3D shape—especially on the outer edges. That’s when a seasoned trainer introduced me to around the world flies.

At first, I was skeptical. The light weight felt almost too easy—until rep six, when the stretch hit like a switch had flipped. Within a few weeks of consistent use, I saw noticeable improvements in both the width and depth of my pecs. Even better, it forced me to slow down and connect with the movement, which transferred positively to every other chest lift I performed.

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Cautions and Tips

• Warm up thoroughly—this exercise puts the shoulders in a vulnerable position if done cold.

• Avoid going too heavy; control and range of motion are key.

• Stop if you feel sharp pain in the shoulder joint. Slight muscle discomfort from the stretch is fine—joint pain is not.

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Final Thoughts

The chest around the world fly is more than just a variation—it’s a valuable tool for unlocking stubborn chest growth. If your current routine feels stale or imbalanced, give this forgotten classic a spot in your next chest day. It might just become your new favorite finisher.