{"id":46912,"date":"2020-06-04T11:36:15","date_gmt":"2020-06-04T09:36:15","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=46912"},"modified":"2025-02-11T16:05:10","modified_gmt":"2025-02-11T15:05:10","slug":"developpe-couche","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/developpe-couche\/","title":{"rendered":"Le d\u00e9velopp\u00e9 couch\u00e9"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/developpe-couche.jpg\" alt=\"\" class=\"wp-image-46917\"\/><\/figure>\n\n\n\n<ul><li><strong>Difficult\u00e9 technique : ***<\/strong><\/li><li><strong>Zone&nbsp;<\/strong>:&nbsp;<strong>pectoraux<\/strong><\/li><li><strong>\u00c9quipement<\/strong>&nbsp;:&nbsp;<strong>barre ou halt\u00e8res<\/strong><\/li><\/ul>\n\n\n\n<p>\u00ab\u00a0C&rsquo;est quoi ton <strong>maxi au d\u00e9velopp\u00e9 couch\u00e9<\/strong> ?\u00a0\u00bb Cette question force le respect d\u00e8s que la r\u00e9ponse approche les 3 chiffres&#8230; Parlons aujourd&rsquo;hui du d\u00e9velopp\u00e9 couch\u00e9 ou benchpress et de ses variantes pour augmenter masse et force. C&rsquo;est un <strong>exercice assez simple<\/strong> \u00e0 r\u00e9aliser. A condition de <strong>bien savoir g\u00e9rer sa charge<\/strong> et ne <strong>pas vouloir soulever trop lourd<\/strong> pour faire le show. &nbsp;<\/p>\n\n\n\n<h2>Le d\u00e9velopp\u00e9 couch\u00e9, pour quels groupes musculaires?<\/h2>\n\n\n\n<p>Le d\u00e9velopp\u00e9 couch\u00e9 est un&nbsp;<strong>exercice incontournable pour les pectoraux<\/strong>. Tr\u00e8s appr\u00e9ci\u00e9 des bodybuilders, il est souvent sujet \u00e0 des challenges en tout genre. Mouvement&nbsp;<strong>polyarticulaire<\/strong>, il permet de <strong>soulever des charges lourdes<\/strong>. Par cons\u00e9quent, il favorise un <strong>gain de force pour une prise de masse rapide<\/strong>. Cet exercice sollicite la <strong>partie centrale des pectoraux<\/strong> mais aussi les bras (particuli\u00e8rement les triceps). Au fur et \u00e0 mesure de votre progression et une fois le geste technique bien ma\u00eetris\u00e9, il est int\u00e9ressant de varier les angles. Vous alternerez alors le d\u00e9velopp\u00e9 couch\u00e9, d\u00e9velopp\u00e9 inclin\u00e9, voire d\u00e9velopp\u00e9 d\u00e9clin\u00e9 en utilisant les barres et les halt\u00e8res. De cette fa\u00e7on, vous cr\u00e9erez davantage de stimuli sur l\u2019ensemble des pectoraux en recrutant plus de fibres musculaires.<\/p>\n\n\n\n<h2>Comment ex\u00e9cuter le d\u00e9velopp\u00e9-couch\u00e9?<\/h2>\n\n\n\n<p>Quel que soit l\u2019angle choisi, il faut placer votre dos de mani\u00e8re \u00e0 le solliciter le moins possible. La <strong>zone lombaire est en position<\/strong>&nbsp;<strong>neutre<\/strong>, les pieds sont \u00e0 plat au sol et stabilisent le bassin. La t\u00eate est pos\u00e9e sur le banc et les mains saisissent la barre ou les halt\u00e8res en pronation (un peu plus large que les \u00e9paules). Plus on le r\u00e9alise <strong>bras \u00e9cart\u00e9s<\/strong>, plus on sollicite la <strong>partie ext\u00e9rieure des pectoraux<\/strong>. &nbsp;Pendant la descente, les coudes se dirigent vers le sol, quel que soit l\u2019angle choisi jusqu\u2019au moment o\u00f9 la barre vient au contact de la partie haute du sternum. Pour ce qui concerne les halt\u00e8res, ce sont les disques qui viennent au contact des \u00e9paules ou quelques centim\u00e8tres au-dessus. Ensuite, remontez jusqu\u2019\u00e0 extension compl\u00e8te des bras. Quand il s\u2019agit d\u2019halt\u00e8res, leur contact en <strong>position haute<\/strong> permet une <strong>contraction accrue des muscles pectoraux.&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"480\" height=\"261\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/09\/00251105-Barbell-Bench-Press_Chest_small.png\" alt=\"d\u00e9velopp\u00e9 couch\u00e9 \u00e0 la barre\" class=\"wp-image-50271\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"355\" height=\"355\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2019\/02\/02891301-Dumbbell-Bench-Press_Chest_720-355x355.gif\" alt=\"d\u00e9velopp\u00e9 couch\u00e9 avec halt\u00e8res\" class=\"wp-image-27012\" srcset=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2019\/02\/02891301-Dumbbell-Bench-Press_Chest_720-355x355.gif 355w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2019\/02\/02891301-Dumbbell-Bench-Press_Chest_720-150x150.gif 150w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2019\/02\/02891301-Dumbbell-Bench-Press_Chest_720-300x300.gif 300w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2019\/02\/02891301-Dumbbell-Bench-Press_Chest_720-76x76.gif 76w\" sizes=\"(max-width: 355px) 100vw, 355px\" \/><\/figure>\n\n\n\n<h2>Conseils du coach<\/h2>\n\n\n\n<ul><li>Ne jamais descendre la barre au niveau du cou. Les contraintes sur les \u00e9paules sont trop importantes. En cas de d\u00e9faillance, il y a danger de blessure grave.<\/li><li>Si besoin, faites appel \u00e0 un partenaire pour s\u00e9curiser l&rsquo;ex\u00e9cution de l&rsquo;exercice et soulager le poids de la barre sur les derni\u00e8res r\u00e9p\u00e9titions.<\/li><li>En cas de probl\u00e8mes de dos, cet exercice peut \u00eatre r\u00e9alis\u00e9, genoux fl\u00e9chis ramen\u00e9s vers la poitrine ou pieds sur le banc, avec une charge moyenne.<\/li><li>En utilisant les halt\u00e8res, la charge est plus difficile \u00e0 \u00e9quilibrer. Il est pr\u00e9f\u00e9rable de&nbsp;<strong>bien ma\u00eetriser le mouvement avant d&rsquo;augmenter les charges<\/strong>.<\/li><li>Lors de l\u2019utilisation des halt\u00e8res et une fois que les charges deviennent cons\u00e9quentes, il est difficile de placer les poids en position initiale. D\u00e8s lors, placez-les sur les genoux en \u00e9tant assis et roulez sur le dos vers la position couch\u00e9e en vous servant des genoux pour monter les halt\u00e8res.<\/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>\u00ab\u00a0C&rsquo;est quoi ton maxi au d\u00e9velopp\u00e9 couch\u00e9 ?\u00a0\u00bb Cette question force le respect d\u00e8s que la r\u00e9ponse approche les 3 chiffres&#8230; Parlons aujourd&rsquo;hui du d\u00e9velopp\u00e9 couch\u00e9 ou benchpress et de ses variantes pour augmenter masse et force. <\/p>\n","protected":false},"author":16,"featured_media":46917,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2174],"tags":[87],"post_theme":[2186],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercice de musculation: le d\u00e9velopp\u00e9 couch\u00e9, comment l&#039;ex\u00e9cuter?<\/title>\n<meta name=\"description\" content=\"Qu&#039;est-ce que l&#039;exercice de musculation le d\u00e9velopp\u00e9 couch\u00e9 et comment l&#039;ex\u00e9cuter? 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Ex g\u00e9rant de club de sport, ex comp\u00e9titeur de bodybuilding, il a eu tout le loisir de peaufiner ses m\u00e9thodes de coaching durant sa longue exp\u00e9rience. Dipl\u00f4m\u00e9 de l\u2019Apex FNAS, (Fitness Nutritional Analysis Sytem), une \u00e9cole de nutrition sp\u00e9cifique \u00e0 Los Angeles, il a \u00e9galement particip\u00e9 au d\u00e9veloppement de plusieurs gammes de compl\u00e9ments alimentaires. Vous allez adorer son humour, m\u00eame s'il ne plaisante pas avec le coaching...","url":"https:\/\/www.fitadium.com\/conseils\/author\/patrick\/"}]}},"featured_image_src":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/developpe-couche-600x400.jpg","featured_image_src_square":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/developpe-couche-600x600.jpg","author_info":{"display_name":"Patrick W.","author_link":"https:\/\/www.fitadium.com\/conseils\/author\/patrick\/"},"_links":{"self":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/46912"}],"collection":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/comments?post=46912"}],"version-history":[{"count":12,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/46912\/revisions"}],"predecessor-version":[{"id":59954,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/46912\/revisions\/59954"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/media\/46917"}],"wp:attachment":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/media?parent=46912"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/categories?post=46912"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/tags?post=46912"},{"taxonomy":"post_theme","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/post_theme?post=46912"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}