With a pancake from the barbell on the back. Barbell Pancake Exercises: Gym Workout
In training activity, it is not the modernity of the used simulators that is important, but the magnitude and systematic load exerted on the muscles.
In this regard, barbell pancakes are the best projectile for working out muscle groups of the body. This article will discuss the essence and benefits of performing exercises with pancakes, the technique for their implementation, as well as special training programs.
The essence and benefits of pancake exercises
Holding the pancake on weight increases the load exerted on the body during training. The deep muscles-stabilizers of the body are connected to the performance of tasks, which are responsible for maintaining balance.
The weight of pancakes can be regularly increased, thereby achieving the best result of training. At the same time, the endurance of the body increases, the layer of subcutaneous fat is burned, the body becomes more toned and embossed.
Important! Train with pancakes no more than four times a week, devote the rest of the time to cardio and aerobics. Performing various types of exercises will not only strengthen the body, but also get rid of excess adipose tissue.
Regardless of which part of the body is worked out with a pancake, the load is on the whole body - different muscle groups are constantly involved in the training process.
Exercise technique
There are a large number of training complexes designed for different parts of the body.
On the press
Exercises must be performed with the maximum load for six to eight repetitions. It is this method, and not extremely long pumping, that increases muscle mass and strength.
On shoulders
Perform the following exercises carefully so as not to damage the shoulder joints.
- Stand straight, place your feet at a distance of 45 cm from each other. Take a pancake and gently lift it with outstretched arms to chest level. Lower it to the starting position. Do eight repetitions.
Did you know? Pullovers are considered one of the most popular strength exercises. The Russian circus wrestler of the early 20th century, Karl Gackenschmidt, introduced this exercise into use and became famous largely thanks to him. He stood on the wrestling bridge, took the barbell in his hands and squeezed it out, and then wound it up behind his head. Being in the pullover position itself is very difficult for the average person, but Hackenschmidt was so strong that he wring out a barbell weighing more than 140 kg from this position.
- Stand straight, pick up a projectile and put your hands behind your head. Now, on the count of "one", raise it above your head, and on the count of "two", lower it to the previous position. Take a second break and repeat the sequence. The number of repetitions is eight.
- Lower yourself into a semi-squat, tilt your body slightly. Hold the pancake in front of you on bent arms. Bring the plate close to the body, and then return to the starting position.
- Lie down on a low bench along, put your feet on either side of the bench. Take the projectile, put it on your forehead and hold it with your hands. Raise your upper shoulder girdle until your shoulder blades are off the bench. Return to starting position. Six repetitions will be enough. This exercise can be diversified by lifting the pelvis - in this case, the pancake is placed on it.
Video: shoulder exercises with a pancake from the bar
On the chest
In order not to disrupt the pectoral muscles, start training with a small weight (up to 5 kg). Increase it by 2-3 kg weekly.
- Stand straight, pick up a pancake and fix it in front of the body on half-bent arms. Describe them a circular path in a clockwise direction - to the shoulder, over the head, over the second shoulder and back to the chest. Describe the circle in the other direction. Perform two sets of five times.
- Lower the pancake to the floor, take a horizontal stop above it. Jump into a squatting position, grab the plate and rise with it. Pull the projectile over your head, lower it to the floor and repeat the sequence. This is an advanced burpee that should be performed no more than five times in one set.
- Squat down, spread your knees wide. Grasp the disk with your palms, lower it between your knees so that it practically lies on the floor, then, on half-bent arms, bring it to your chest. Do 10 repetitions.
- Stand straight, place your legs at a distance of 45 cm. Take a pancake in your hands and do a squat. Now bend your elbows, then moving the pancake away from the body, then bringing it back. Do two sets of seven reps.
- Stand straight, spread your legs 45-50 cm wide. With a pancake in your palms, squat down, and then push yourself up with a strong movement. Slowly return to the starting position, do six repetitions.
On hand
This is one of the simplest exercises that allows a large number of repetitions.
- Take the disk in your hands and hold it in front of you for half a minute. Then raise it above your head and stay in this position for one more minute.
- Lie on the bench with your shoulder blades, bend your legs at an angle of 90 degrees and focus on them. Take the projectile in the palm of your hand, smoothly move it on outstretched arms from the body over your head by the shoulders and return to the previous position. This exercise is called a "pullover" and is performed in two sets of seven times.
- Stand up straight, look ahead. Raise the projectile to chest level and describe a small circle in the air with it. Press the projectile to your chest, rest for 2-3 seconds, repeat the exercise. The maximum number of approaches is 20.
- Press the projectile against the body. Bend over with it so that the body is parallel to the floor, and at the same time pull back one of the legs. Touch the pancake to the floor and return to the starting position. Do 10-15 reps.
- Place your feet 50 cm apart. Bend them at the knees, tilting the body to 45 degrees. On bent arms, hold the pancake in front of your stomach and with a small swing lift it to your shoulder. Lower the projectile back and wave it to the other shoulder. Perform 15-20 swings.
Training program
These programs train not only muscle strength, but also their endurance, as they were developed by MMA fighters.
Important! Do not stop during the exercise to take a breath. If you feel like you're running low on strength, complete the set and give yourself five minutes of rest by doing light exercises.
"Bus driver"
Take the projectile, pull it out in front of you with straight arms. Now rotate it in one direction or the other, using only the strength of the arms and shoulders. Perform two sets of 30 seconds - this will be enough to load the muscles - the stabilizers of the shoulders.
"Around the world"
Stand up straight, bring your shoulder blades together. Raise the projectile over your head with slightly bent arms and describe with it a circle as wide as possible. This program strengthens the muscles of the core and shoulders and greatly fatigues the muscles. Do two sets of seven turns.
To make your workouts as effective as possible, follow the following rules for working with a pancake:
- Start training with a small weight (up to 5 kg) and gradually increase the load, based on self-perceptions.
- Always train in comfortable sneakers with non-slip soles - this will reduce injuries.
- Take breaks between exercises for 3-4 minutes so that the muscles have time to recover and are not covered with microtears.
- When you do exercises with the plate lift, lift it with a deadlift - this will help you not injure your spine.
- Try to arrange the exercises so that the total duration of the workout does not exceed 20 minutes. Make the most of these 20 minutes.
- If you plan to work on strength, do up to ten repetitions with a maximum weight. If you are interested in muscle volume, pump it with minimal weight with a lot of sets and reps.
Video: barbell pancake exercises Pancake exercises are used by a large number of professional athletes and wrestlers. They help build muscle mass, increase strength and help define muscle relief by burning subcutaneous fat.
Did you know? At the origins of strength training is the American inventor and athlete Arthur Jones. It is to him that bodybuilding and strength training owe their phenomenal popularity at the end of the 20th century. In the 1970s, he released a pioneering series of strength training machines and pioneered the idea of short, high-intensity workouts.
Strictly adhere to the technique of performing exercises to get the most out of them.
When you're in the ring, you have to be strong enough to take your opponent's punches and strong enough to take them yourself. But that's not all: it is important to be not just strong, but also fast. First you carry out a series of blows, after a second you are already making a capture, and after another two you are repulsing the attack yourself. Unfortunately, it's hard enough in the gym to imitate wrestling in the ring. Therefore, experienced fighters pass by the newfangled equipment and take a simple 25-kilogram plate for the barbell.
Using a 25kg pancake, professional fighter Aljamain "The Funk Master" Sterling does a full 20 minute full body workout. Seems too heavy?
Pancake Workout Program
You need to work at a fast pace, starting with overhead presses, then moving on to lunges, holding the weight at the chest, then doing squats, curls, arm extensions and deadlifts. Sterling makes this workout look like a fight: he does the exercise for 30-40 seconds, rests for 5 seconds and moves on to the next one. It really feels like a fight: an explosive attack, then a short pause as you walk in circles to catch your breath.
In addition to doing basic exercises with a pancake (instead of a barbell or dumbbells), Sterling also added unusual exercises like "Bus Driver" and "Around the World."
Bus driver
You need to stand up straight, feet shoulder-width apart. Take the pancake by the edges and stretch your arms in front of you at chest level. Now turn the pancake left and right, as if you were turning the steering wheel of a bus. This hardcore exercise will burn your shoulder stabilizers in 30 seconds and you'll never take power steering for granted again.
Around the world
You need to take a pancake and start rotating it over your head. This exercise works the shoulders and back; at the same time, you're tensing your abs, which are essential to being strong in a fight. For those whose life is not spent in the ring, we advise starting with lighter plates (10 to 20 kg) and doing exercises non-stop for as long as you can, gradually progressing in weight weights and training time. This is a great option for those who get bored among the simulators: 20 minutes of a variety of intense movements - and the muscles of the whole body are depleted.
Your attention exercises.
Standing pancake press, while the speed of the exercise must be increased.
Throwing the pancake forward while bouncing.
Pancake lunges.
"Bus driver" - we hold the pancake on outstretched arms in front and imitate the movements of the steering wheel when cornering.
"Around the world" - we hold the pancake on our arms extended upwards and make rotations with the body and arms.
Pancake Squats
Lifting a pancake in front of you on outstretched arms
Biceps exercise
Triceps exercise
Holding pancake with fingers
Rolls with pancake
Lying pelvis lift with pancake
Torso raise (abs) with pancake
Side crunches with pancake
Bench push-ups for triceps
Rise on socks
Pushing the pancake forward on the floor
Imitation of blows with pancakes
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The Svend press is a rather exotic exercise, largely due to the fact that it was invented a long time ago and is considered "outdated". A forgotten exercise for working out the chest using two pancakes, which not all modern athletes know about. But this does not prevent us from trying to diversify the workout with it. Therefore, let's talk about it in more detail.
Target Muscles
First of all, the exercise is aimed at the pectoral muscles. As a result, its performance improves, and the chest receives a good impetus for growth. So, the following muscles work:
- chest;
- broadest;
- triceps.
Thus, the Svend press will contribute to progress not only in exercises such as, but also in traction aimed at working out the muscles of the back.
Execution technique
To perform, you will need pancakes (in the amount of two pieces) of a suitable weight for you. The minimum weight of a pancake is 5 kg, but, of course, if you are a beginner, you can try to start with a lower weight (2.5 kg), gradually increasing it.
The technique looks like this:
- Press the pancakes firmly against each other with your palms. The palms are located at chest level, the arms are bent at the elbows. This is what the starting position looks like.
- Inhale, then as you exhale, squeeze the pancakes in front of you, straightening your arms and continuing to squeeze your palms tightly. Of course, try not to drop anything. This movement can be performed directly away from you or slightly up diagonally. Feel the work of the target muscles and work out the perfect technique for yourself.
- Return to the starting position and, without opening your palms, move on to the next repetition. Aim for 3-4 sets of 10 reps.
The technique is simple, but it is likely that for beginners the exercises will be more difficult than it might seem at first glance. Don't give up and start with less weight.
Are you an experienced athlete and the opposite is true for you - is it too easy? Increase not only the weight, but also the quantity - add a third to two pancakes!
Variation with dumbbells
There is an alternative way to perform using dumbbells. This variation is essentially similar to the standard dumbbell press, but the shells are parallel to each other and pressed tightly.
The arms form a diamond shape, the dumbbells are lowered, while the elbows are spread apart. At the bottom point, the chest works, then it returns to its original position. This is not a basic exercise, so it is better not to take a lot of weight.
Exercise Author
Let's say a few words about the history of the appearance of the exercise and about its inventor. The name is deservedly given in honor of Svend Carlsen, a Norwegian bodybuilder and enforcer. This charismatic athlete was remembered by many thanks to the cry “Viking Power!”, which he shouted during the competition.
The Svend bench press was once very popular among athletes, but later moved into the category of "forgotten exercises of the past." Since then, many other effective exercises have appeared, but it’s still worth a try.
Perhaps if you diversify your chest training by adding it to the program (especially if the muscles are used to the load), this will allow you to defeat stagnation and achieve the desired progress.
Add these exercises to your workouts and become the owner of a steel press.
Six or eight pack abs is the cherished dream of many men, but not everyone knows how to achieve this cherished ideal. You can achieve a steel press not only with endless twists, there are many other equally effective exercises; By the way, too many twists can negatively affect the lower back. It's time to expand your arsenal of dream ab exercises.
The most effective exercises for the press
It doesn't matter if you choose one exercise and build endurance or do five exercises at a time - the listed workouts are what you need to achieve your goal. Good luck!
Exercise "Poloter" with a barbell
Lie on your back, hold the barbell at outstretched arms at chest level. Without bending, lift your legs up. Lower your legs to the right, while not touching the floor. Return to starting position and repeat on the left side.
Advice: When the legs are lowered as close to the floor as possible, stay in this position for a couple of seconds. This will not only work the oblique muscles more effectively, but also strengthen the core muscles, which in this position are actively tensed to maintain balance.
Hang pancakes of 5 kilograms on the neck of the bar. Grasp the barbell with an overhand grip, with your hands shoulder-width apart. Stand with your shoulders directly over the barbell and slowly roll the barbell away from you, then back to the starting position.
Advice: The farther you take the barbell, the harder it is. Do not try to jump over your head and make sure that your hips do not sag. One short rep with correct posture is much more effective than a barbell pulled as far as possible with a hunched back.
Turns of the body with the thrust of the upper block ("Lumberjack")
Stand at a short distance to the side of the simulator, feet shoulder-width apart, grasp the cable handle with both hands. Without bending your arms, pull the cable down towards the opposite knee, while turning the body. Slightly bend your knees and lean on the far leg. Slowly return to the starting position.
Advice: Make sure that the cable does not “pull” you to the starting position, otherwise the effectiveness of the exercise will be halved. Return to the starting position slowly and with resistance. As you move backwards, slowly count to three.
Turns of the body on the block
Grasp the cable handle with both hands so that the left arm is fully extended and crosses the body. Moving only your arms, pull the cable in the opposite direction until your right arm is fully extended. Return to the starting position and repeat the exercise.
Advice: Fix the position of the arms and shoulders, suppress the urge to strain these muscles to help yourself. The better you can isolate your core muscles, the faster you'll be able to boast six pack abs.
dragon flag
Lie on your back, grab the bench above your head with your hands. Bend your knees and push your legs up towards the ceiling, thus lifting your back off the bench. Slowly lower your legs and return to the starting position, then repeat.
Advice: Although this makes the exercise easier, do not swing your legs at the top. Instead, slowly extend your legs until they crunch before pushing them up.
Leg raises lying on a bench
Lie on a bench, on your back with your legs hanging over the edge. Hold onto the edge of the bench with your hands to keep your balance. Keep your legs as straight as possible. As you exhale, raise your legs perpendicular to the floor. Then slowly return to the starting position.
Advice: Pressing your lower back against the bench will not only allow you to purposefully work on your abdominal muscles, but will also protect your spine from injury.
Throwing a medicine ball on the floor
Stand with your legs slightly bent, hold the medicine ball in straightened arms above your head. Lean forward slightly and, using your core muscles, hit the ball with all your might on the floor about 30 centimeters in front of you. Let your arms follow the ball so you don't fall forward. Catch the ball and repeat the exercise.
Advice: Make sure you do this exercise as an exercise for the abs and not for the shoulders. Focus on twisting your abs as you hit the ball on the floor. You will be surprised how much stronger you will become. The ball will bounce so high that you will have to avoid rooms with low ceilings.
V-twists with medicine ball
Lie on your back, hold the ball over your head. Stretch your arms and legs, lift your palms and feet slightly above the floor. Raise your torso and legs at the same time. Try to touch the medicine ball to your legs. Then slowly lower yourself back to the floor.
Advice: Don't let the weight of the ball pull you back to the floor. Watch your technique and ensure that your shoulders do not touch the floor. Thus, the abdominal muscles will work throughout the exercise.
Leg and body lifts
Lie on your side, put your right foot on your left. Place your right hand behind your head, take your elbow to the side, and put your left hand in front of you for balance. Perform twisting, while trying to touch your right elbow with your right foot. Do the required number of repetitions on the left side, then on the right.
Advice: If this exercise is new to you, you will feel more tension in your hip flexors than in your obliques. Stretch after each set to loosen your tendons and increase your reps.
Side crunches
Lie on your back, bend your knees, put your feet on the floor. Put your right hand behind your head, take your elbow to the side, place your left hand, palm down, perpendicular to the body. Tighten your abs, lift your shoulders off the field and reach with your right elbow towards your left knee. Slowly lower yourself to the starting position. First complete the required number of repetitions on one side and only then move on to the other.
Advice: Do this exercise at the end of every ab workout. This exercise is best for building a steel press.
Two point plank
Stand in a classic plank position: legs and arms are straightened, shoulders are above the palms, the abdominal muscles are tense, the whole body is in a straight line. Tighten your abs and, resisting the urge to lift your hips, raise your right arm and left leg parallel to the floor. Slowly return to the starting position, repeat for the opposite side.
Advice: Raising two limbs turns the standard plank into a dynamic exercise for high-quality study of the abdominal muscles. Unless of course you follow the execution technique. If you find it difficult to maintain balance, lift one limb at a time.
body lift
Get into a plank position on your forearms, hands shoulder-width apart. Rest your palms on the floor and stretch your body up, while the torso remains straight. Slowly lower yourself to the starting position and repeat.
Advice: Your goal is not only pumped abs, but also big and strong shoulders and arms? This exercise combines the work of the upper body with the plank - 3 sets of 20 times from any plank.
Crab
Sit on the floor, hands behind your back, legs bent at the knees in front of you. Raise your hips up, relying only on your hands and feet. Start walking using both arms and legs.
Advice: Rising just a couple of centimeters above the floor, you will only put a load on your shoulders. Keep your hips as high as possible. Try to walk about 25 meters and ignore the chuckles behind you.
spider movement
Starting position: emphasis lying. Lift one leg off the floor and bring it up to your elbow. Hold this position for a short while, then return to the starting position and repeat with the other leg.
Advice: To add complexity to the exercise and work more effectively on the oblique muscles of the abdomen, after pulling the knee to the elbow, take the leg back a little, then pull the knee to the elbow again and only then return to the starting position.
Leg raise crunches
Lie on your back, stretch your arms up over your head. Pull your knees to your chest and at the same time lift your back off the floor and, helping yourself with your hands, twist. Return to starting position and then repeat.
Advice: Stretch your arms above you throughout the exercise. This will increase the range of motion, which positively affects the work of the abdominal muscles.
Mahi legs
Lie on the floor, lift your heels 10-15 centimeters from the floor, while straining your core muscles. Alternately raise one leg and lower the other, as if you were swimming in a pool.
Advice: Cross your legs right and left, not just up and down. Then your abs will work in different directions, also involving the oblique muscles of the abdomen.
Hanging leg raise
Grasp the bar, make sure that you do not touch the floor with your feet while hanging. Let the straight legs pull the pelvis back a little. Tighten your abs and lift your legs until they are perpendicular to your torso. Hold this position for a short while, then slowly return to the starting position.
Advice: Let your legs dangle freely after each rep. This will force you to tighten your abs harder to avoid excessive rocking. If you hang out, then you will not succeed.
Twisting on the upper block "Prayer"
Kneel in front of the machine, hold the cable handles on either side of the neck. Without moving your hips, using only the abdominal muscles, try to reach your hips with your elbows. Hold at the bottom for a few seconds and then return to the starting position.
Advice: Don't be afraid of aggravation. This is one exercise that is independent of your body weight and you don't need to do 20 reps to figure it out. Keep a steady pace and don't make sudden jerks.
Torso raise with sandbag
Lie on your back, bend your legs at the knees, hold a sandbag (sand bag) with your arms outstretched in front of you. Tighten your abs and lift your torso up so that your upper body forms a V with your hips. Slowly return to the starting position.
Advice: To make the exercise easier, place your feet on something. In another situation, we would call it cheating, but you are doing the exercise with extra weight, so it's forgivable.
Russian twists with weight
Sit on the floor with your legs straight out in front of you, holding a sandbag with your arms outstretched in front of you. Quickly turn the body to the right and left, while shifting the sandbag in different directions.
Advice: Do not move your shoulders and gluteal muscles to isolate the abdominal muscles as much as possible. Thus, the core muscles will work even harder to dampen the impulse from shifting the bag.
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