Around the World Lying on Floor - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Around the World Lying on Floor

Step by step instructions, muscle activation and variants for the Around the World Lying on Floor.

EasyUpper chestMiddle chest

About this exercise

A floor-based mobility exercise where you sweep both arms in a wide circular arc from overhead to your sides and back, opening the chest and shoulders. Lying flat removes the need for balance, letting you focus on the full range of motion.

How to Perform

  • Lie flat on your back on the floor with your arms extended overhead and legs straight
  • Keeping your arms straight and as close to the floor as possible, begin sweeping both arms outward to your sides
  • Continue the arc, bringing your arms down toward your hips in a wide circular path
  • Pause briefly at your sides, then reverse the motion, sweeping your arms back up overhead
  • Maintain slow, controlled movement throughout the full range of motion

Muscle Activation

Primary
Upper chestMiddle chest
Secondary
Front shouldersSide shouldersMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Around the World Lying on Floor

The Around the World Lying on Floor is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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