{"id":46893,"date":"2020-06-04T11:26:42","date_gmt":"2020-06-04T09:26:42","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=46893"},"modified":"2025-02-11T15:48:26","modified_gmt":"2025-02-11T14:48:26","slug":"pull-over-halteres","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/pull-over-halteres\/","title":{"rendered":"Le pull-over halt\u00e8res"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/pull-over.jpg\" alt=\"\" class=\"wp-image-46895\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Difficult\u00e9 technique: ***<\/strong><\/li><li><strong>Zone&nbsp;<\/strong>:&nbsp;<strong>dos<\/strong><\/li><li><strong>\u00c9quipement<\/strong>&nbsp;:&nbsp;<strong>halt\u00e8res.<\/strong><\/li><\/ul>\n\n\n\n<p>Le <strong>pull-over<\/strong> est un exercice de musculation&nbsp;quelque peu <strong>controvers\u00e9<\/strong>. Il est n\u00e9anmoins <strong>utile et efficace<\/strong>. Certains le consid\u00e8rent comme un mouvement <strong>destin\u00e9 au travail du dos<\/strong>, d\u2019autres le veulent <strong>sp\u00e9cifique aux pectoraux<\/strong>. Dans tous les cas, il permet de <strong>travailler sur la souplesse de l&rsquo;articulation de l&rsquo;\u00e9paule<\/strong> et gagne a \u00eatre int\u00e9gr\u00e9 \u00e0 vos s\u00e9ances de musculation. &nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Le pull-over : pour quels groupes musculaires?<\/h2>\n\n\n\n<p>Que ce soit en prise large ou \u00e9troite nous constatons que deux groupes musculaires sont mis \u00e0 contribution de mani\u00e8re synergique. En effet, les diff\u00e9rentes prises n\u2019isolent pas totalement le <strong>travail des dorsaux<\/strong> qui sont toujours <strong>assist\u00e9s par les muscles pectoraux<\/strong>. <\/p>\n\n\n\n<p>Nous pouvons malgr\u00e9 tout mettre en \u00e9vidence que l\u2019<strong>incidence sur les pectoraux est plus grande en prise \u00e9troite avec un halt\u00e8re<\/strong> qu\u2019<strong>en prise large avec une barre qui ciblerait un peu plus les dorsaux<\/strong>. En effet, la <strong>contraction des pectoraux<\/strong> est <strong>plus forte en position haute<\/strong> lors de l\u2019utilisation d\u2019un halt\u00e8re.<\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><strong>Un coach pour mieux t&rsquo;entrainer?<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Comment ex\u00e9cuter le pull-over?<\/h2>\n\n\n\n<p>Couch\u00e9 sur un banc ou seulement en appui sur les \u00e9paules, cette variante de mouvement est appel\u00e9 <strong>pull-over Arnold<\/strong>. Placez l\u2019halt\u00e8re ou la barre au-dessus de la t\u00eate bras tendus. Puis, descendez vers l\u2019arri\u00e8re en limitant la flexion des coudes. Ensuite, revenez en position initiale et contractez en poussant la charge vers le haut.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"259\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/09\/4-pull-over.png\" alt=\"ex\u00e9cution du pull-over Arnold en musculation\" class=\"wp-image-50634\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Les conseils du coach<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Lors de l\u2019exercice en appui uniquement sur les \u00e9paules il est possible de baisser l\u00e9g\u00e8rement le bassin lors de la descente pour augmenter l\u2019ouverture de la cage thoracique. Il est prudent de ne pas exag\u00e9rer ce mouvement pour ne pas blesser le dos et surtout les \u00e9paules.<\/li><li>Avec les genoux fl\u00e9chis et les jambes ramen\u00e9es sur le ventre, vous serez certain de ne pas cambrer le bas du dos<\/li><li>Ne pas trop charger la barre pour \u00e9viter les blessures et toujours bien s&rsquo;\u00e9chauffer avant la s\u00e9rie.<\/li><\/ul>\n\n\n\n<p>Retrouvez&nbsp;<strong><a href=\"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/\">tous nos exercices de musculation<\/a>&nbsp;<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le pull-over est un exercice de musculation quelque peu controvers\u00e9. Il est n\u00e9anmoins utile et efficace. Certains le consid\u00e8rent comme un mouvement destin\u00e9 au travail du dos, d\u2019autres le veulent sp\u00e9cifique aux pectoraux. Dans tous les cas, il permet de travailler sur la souplesse de l&rsquo;articulation de l&rsquo;\u00e9paule et gagne a \u00eatre int\u00e9gr\u00e9 \u00e0 vos s\u00e9ances de musculation.  <\/p>\n","protected":false},"author":16,"featured_media":46895,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2173],"tags":[1824,496,136,1925],"post_theme":[2186],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Le pull over, comment ex\u00e9cuter cet exercice de musculation<\/title>\n<meta name=\"description\" content=\"Le pull over, comment ex\u00e9cuter cet exercice de musculation qui cible le dos et les pectoraux. 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