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Alternative to dumbbells: 8 exercises with a “pancake” from the bar for pronounced shoulders

Date: October 1, 2023 Time: 02:01:14

Discs are extremely versatile implements and can be used for more than just adding to the neck. “Pancakes” will be effective for strength training and separately. We tell you how to inflate your shoulders with the help of this projectile and share a series of exercises.

Why does a person need strong shoulders?

top trainer of the World Class network of fitness studios

“In addition to the fact that strong shoulders are aesthetically pleasing and harmonious, they also need to be strengthened in order to achieve proper posture. They create a strong framework for the spine, which means it will be more stable.”

If we are talking exclusively about sports interest, then, of course, without developed shoulders, our body does not look attractive. Pumping up the chest and biceps, do not forget about the deltas, they will certainly complete the image, add volume. But let’s talk about practicality. The shoulders are involved in almost all presses and many other exercises, which is why the delta pump is an indispensable part of the training process.

Not only that, shoulders are also an active participant in our daily activities, so even if you’re not a fan of sports or play sports only occasionally, strong shoulders will greatly simplify your life and help improve your posture.

Photo: www.istockphoto.com

Warming up before loading on the shoulders.

It is always necessary to start a workout by warming up the muscles. In this case, we need to stretch the deltas, because the main load will go on them. Do not neglect the preparatory exercises, this is the basis of the basics, without which you can easily get injured.

one hand rotation

execution technique

Stand up straight, with your feet shoulder-width apart. Relax the working hand, let it hang along the body. With the other hand, grasp the body. Make several circular motions with your working hand, then switch sides.

Do 15 repetitions for each arm.

Photo: www.istockphoto.com

hand reduction

execution technique

Extend your arms out to the sides and slightly back so that they are parallel to the floor. Place your legs shoulder-width apart, straighten your back. As you exhale, bring your hands together, they should touch. Tilt your head forward. As you inhale, return to the starting position and bring your shoulder blades together.

Do 15-20 repetitions.

Read more about the importance of stretching here:

10 simple exercises that we often forget

shoulder rotation

execution technique

The starting position is the same, only both arms are lowered along the body. Breathing evenly and looking forward, she begins to roll her shoulders back. The movements should be as slow as possible so that the muscles warm up well. Do not pause between rotations.

Do 15-20 repetitions.

shoulder abduction

execution technique

Stand with your feet shoulder-width apart, straighten your back. Grab a bar or bodybar with a grip slightly wider than your shoulders. Lower your arms down and straighten them. As you exhale, lift the bar to the right and up, while the arm should remain straight and the other arm should gradually bend. As you inhale, return to the starting position.

Do 15 repetitions.

Photo: www.istockphoto.com

Barbell Pancake Shoulder Exercises

The most important thing, perhaps, is the choice of the disc by weight. A crucial moment when you need to be able to keep your balance, not to overdo the kilograms and at the same time not to choose too small a weight that will not give you a normal load. We recommend that you first try and at the same time start with a minimum weight, gradually moving up higher and higher, in order to finally find the optimal one.

Today’s set of exercises is simple, it includes basic exercises with a “pancake”, which are familiar to many. And if some elements are incomprehensible to you, then for the first time it is better to try without any equipment, just so that your hands “learn” the movements that they need to perform.

Raise the “pancake” in front of you so that it is parallel to the floor

execution technique

Starting position – standing, hold the “pancake” in your hands, arms are lowered along the body, the back is straight, the legs are shoulder-width apart. As you exhale, slowly and without jerks, raise your hands to a level parallel to the floor. Stay at the top point for a couple of seconds. As you inhale, return to the starting position.

This exercise targets the front deltoids.

Photo: www.istockphoto.com

Overhead Disc Press

execution technique

Stand up straight, feet shoulder-width apart, take the “pancake” in your hands. Bend your elbows, the disc of the bar should be approximately at the level of the chin. As you exhale, press so that the movement resembles a semicircle, bring the “pancake” to a position above your head. The hands at the top point should be straight. As you inhale along the same path, return to the starting position. It is important not to separate the elbows to the sides, the forearms should always be parallel to each other.

This exercise works the front and middle deltas.

Photo: www.istockphoto.com

Rotation of pancakes around the head.

execution technique

The starting position is the same as in the previous exercises, take the projectile in your hands and slightly bend them. Hold the “Damned” in front of you just above chest level. As you exhale, push the puck with one hand to the side so that it is, as it were, on the side of your face. Then we direct the projectile with both hands behind the head and remove it from the other side of the face.heads, you can do it first only in one direction, and then only in the other.You can alternate through time, then one, then the other.

Here all the fascicles of the deltoid muscle work.

Photo: www.istockphoto.com

Lifting the “pancake” over the head

execution technique

Take the disc with your arms half bent, hold it at the level of the hip joint. Straighten your back, place your feet approximately shoulder-width apart. As you exhale, without changing the angle at the elbow, take the disk behind your head. Inhale, return to the starting position.

Basically the front delta works here.

Photo: www.istockphoto.com

alternating flexion

execution technique

Stand straight, feet shoulder-width apart, puck in hand. Raise your arms up, hold the “pancake” above your head, arms can be slightly bent. First, bend one elbow so that the pancake is on the side of the face. Then return to the starting position and repeat the same with the other elbow.

This exercise targets the front and middle deltoids.

press in front of you

execution technique

Stand up straight, straighten your back, feet shoulder-width apart. Take the “pancake” in his hands, hold it between your palms so that he looks at you with an edge. As you exhale, press in front of you. during the exercise, only the hands should work.

In this bench press, the front delta is actively working.

Find a powerful shoulder workout at the gym here:


Muscle training for strong arms and pronounced shoulders from the master of sports in bodybuilding.

Bench press “pancake” lying

execution technique

Lie down on a bench, rest your feet on the floor. Take the “pancake” so that it is sandwiched between the palms of your hands. Bend your arms at the elbows, the projectile should be approximately at the level of your chest. At the top for a few seconds. As you inhale, return to the starting position.

This exercise will work the front delta.

Photo: www.istockphoto.com

seated press

execution technique

Sit on a bench, lean against your back, take a “pancake” in your hands. Straighten your back, bring your shoulder blades together, bend your arms at the elbows, hold the projectile in front of you. As you exhale, straighten your arms, stretch them forward.Hold this position for 2-3 seconds.As you inhale, return to the starting position.

Here, as in the previous exercise, the load goes to the front delta.

Photo: www.istockphoto.com

Who is the pancake workout for?

Everyone can exercise with a disc, as we have already said, it all depends on the chosen weight. You need to trust your own level of sports training. But let’s look at this issue from the other side. Why do we need pancake exercises at all? These are core exercises, the opposite of isolation exercises. The second ones involve only a certain muscle, but you cannot do them all the time, you need to alternate them with the basic ones, so that you can achieve the maximum result.

The disc is an alternative to dumbbells, just in the context of raising the shoulders, the first option may be preferable, because for some athletes it is more convenient. And for some this is an opportunity to try something new, who are already bored with standard exercises with the same dumbbells or on classic simulators.

It is important to understand that the world of bodybuilding and sports in general is very changeable, and if you want to perform an exercise with a barbell, but it was not at hand, the same element can be done by replacing the projectile with another, for example, with disc or dumbbells Therefore, it is important to explore all the options so that the training process always arouses your interest.

Photo: www.istockphoto.com

How often can you swing your shoulders?

If recently the idea of ​​playing sports and working with minimal weights has set you on fire, you can do it every other day. If you are an experienced athlete, that is, you already have an established foundation, you can pay attention to your shoulders no more than twice a week, and for someone one will be enough.

The deltoid muscles are involved in many other exercises. The complex that we proposed above is not a complete training, but only individual elements that can be included in the training process at will. It is important to train in moderation so as not to push yourself too hard, otherwise you will have to spend several days recovering.

About how to raise strong shoulders with dumbbells, they told the link:

How to build shoulders with dumbbells and a bar? Top 5 Effective Exercises

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Puck Henry
Puck Henry
Puck Henry is an editor for ePrimefeed covering all types of news.

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