डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच
Learn how to do डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच is a Dumbbells/Bench exercise that primarily targets the छाती, with secondary activation of the कंधे, Lats. It has a MET value of 3, meaning a 70kg person burns approximately 105 calories in a 30-minute session..
How to Do डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच
A lying chest–shoulder movement where you draw a wide arc with nearly straight arms, moving the dumbbells from your hips/thighs to overhead and back.
💡 Instructions:
Lie on a flat bench with feet planted, dumbbells resting near your hips, palms up.
Slightly bend your elbows and lock that angle.
Sweep the dumbbells in a wide arc out to the sides and up until they reach above your head.
Keep shoulders packed and ribs down; feel the stretch through chest and lats.
Reverse the arc to bring the dumbbells back to the start under control.
⚠️ Common mistakes:
Turning it into a press or fly by bending and straightening the elbows.
Overarching the lower back or letting the ribs flare.
Dropping too far behind the head and stressing the shoulders.
Rushing the tempo instead of using slow, controlled arcs.
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Start Free TrialMuscles Worked by डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच
Equipment
- Dumbbells
- Bench
Calories Burned Doing डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच
कैलोरी कैलकुलेटर
MET 3कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच
- Type
- Dumbbells exercise
- Primary muscle
- छाती
- Secondary muscles
- कंधे, Lats
- MET value
- 3
- Calories (30 min, 70kg)
- ≈ 105 cal
- Video quality
- 4K with male and female demonstrations
FAQ: डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच
What muscles does डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच work?
डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच primarily targets the छाती, with secondary engagement of the कंधे, Lats.
How do you do डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच correctly?
A lying chest–shoulder movement where you draw a wide arc with nearly straight arms, moving the dumbbells from your hips/thighs to overhead and back. 💡...
Is डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच good for beginners?
डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच has a MET value of 3, indicating a low intensity exercise suitable for beginners.
What equipment do you need for डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच?
डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच requires: Dumbbells, Bench.
What are the benefits of डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच?
डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच strengthens the छाती, engages the कंधे and Lats.
What exercises are similar to डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच?
Similar exercises to डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच include वैकल्पिक इंकलाइन डम्बल प्रेस, बारबेल बेंच प्रेस, बेंच प्रेस मशीन, क्लोज ग्रिप बारबेल बेंच प्रेस.
Is डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच better than वैकल्पिक इंकलाइन डम्बल प्रेस?
Both डम्बल अराउंड द वर्ल्ड – फ्लैट बेंच and वैकल्पिक इंकलाइन डम्बल प्रेस target the छाती. Choose based on your available equipment and training goals.
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