{"id":46969,"date":"2020-06-04T11:36:14","date_gmt":"2020-06-04T09:36:14","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=46969"},"modified":"2025-02-11T16:10:04","modified_gmt":"2025-02-11T15:10:04","slug":"ecarte-couche","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/ecarte-couche\/","title":{"rendered":"L&rsquo;\u00e9cart\u00e9 couch\u00e9"},"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\/ecarte-couche.jpg\" alt=\"\" class=\"wp-image-46971\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Difficult\u00e9 technique : ****<\/strong><\/li><li><strong>Zone&nbsp;<\/strong>:&nbsp;<strong>pectoraux<\/strong><\/li><li><strong>\u00c9quipement<\/strong>&nbsp;:&nbsp;<strong>halt\u00e8res<\/strong><\/li><\/ul>\n\n\n\n<p>\u00c0 l\u2019inverse des 3 exercices de \u00ab\u00a0d\u00e9velopp\u00e9\u00a0\u00bb qui sont des mouvements polyarticulaires, les <strong>\u00e9cart\u00e9s<\/strong> sont <strong>monoarticulaires <\/strong>et travaillent en <strong>isolation<\/strong>. Les <strong>pectoraux sont tr\u00e8s cibl\u00e9s<\/strong> car ils ne sont <strong>quasiment pas assist\u00e9s par d\u2019autres muscles<\/strong>. Il est donc ais\u00e9 de comprendre qu\u2019il faille nettement diminuer les charges pour conserver tout l\u2019int\u00e9r\u00eat des \u00e9cart\u00e9s.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L&rsquo;\u00e9cart\u00e9 couch\u00e9 : pour quels groupes musculaires?<\/h2>\n\n\n\n<p>Cet exercice de musculation est <strong>excellent pour les pectoraux<\/strong> qu&rsquo;il travaille de fa\u00e7on isol\u00e9e sans grosse assistance des \u00e9paules ni des triceps. Il sollicite malgr\u00e9 tout un peu le <strong>delto\u00efde ant\u00e9rieur<\/strong> tout en permettant de <strong>garder les pectoraux sous tension sur toute la dur\u00e9e du mouvement<\/strong>. Il permet de <strong>d\u00e9velopper et <\/strong>d&rsquo;<strong>\u00e9largir la cage thoracique<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Comment ex\u00e9cuter l&rsquo;\u00e9cart\u00e9 couch\u00e9?<\/h2>\n\n\n\n<p><strong>Couch\u00e9<\/strong> sur un banc horizontal, vous saisissez les <strong>halt\u00e8res <\/strong>et vous les placez <strong>bras tendus au-dessus de la t\u00eate<\/strong>. Les paumes de mains se font face et les poids se touchent. Ensuite, vous <strong>descendez en \u00e9cartant les mains<\/strong> de mani\u00e8re \u00e0 ce que les bras soient horizontaux et parall\u00e8les au sol. Puis, vous remontez uniquement par la force des pectoraux en amenant les poids \u00e0 la position initiale.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"955\" height=\"500\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2019\/05\/ecarte-couche.jpg\" alt=\"Bien ex\u00e9cuter l'\u00e9cart\u00e9-couch\u00e9\" class=\"wp-image-31955\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Conseils du coach<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Pour une bonne ma\u00eetrise du mouvement en toute s\u00e9curit\u00e9, il est prudent de fl\u00e9chir tr\u00e8s l\u00e9g\u00e8rement les coudes au moment de la descente.<\/li><li>Verrouill\u00e9s sur un angle de moins de 5\u00b0, vous les tendez pour une contraction optimale une fois en position haute.<\/li><li>Veillez \u00e0 ne pas trop charger les halt\u00e8res pour ex\u00e9cuter le mouvement correctement et sans risque de blessure.<\/li><li>Attention \u00e0 l&rsquo;amplitude du mouvement, ne descendez pas sous le niveau des \u00e9paules.<\/li><li>Gardez les pieds pos\u00e9s au sol pour plus de stabilit\u00e9 et le dos bien coll\u00e9 au banc.<\/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>\u00c0 l\u2019inverse des 3 exercices de \u00ab\u00a0d\u00e9velopp\u00e9\u00a0\u00bb qui sont des mouvements polyarticulaires, les \u00e9cart\u00e9s sont monoarticulaires et travaillent en isolation. Les pectoraux sont tr\u00e8s cibl\u00e9s car ils ne sont quasiment pas assist\u00e9s par d\u2019autres muscles. Il est donc ais\u00e9 de comprendre qu\u2019il faille nettement diminuer les charges pour conserver tout l\u2019int\u00e9r\u00eat des \u00e9cart\u00e9s.<\/p>\n","protected":false},"author":16,"featured_media":46971,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2174],"tags":[1904,87,498,113,136],"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>Exercice de musculation: l&#039;\u00e9cart\u00e9 couch\u00e9, comment l&#039;ex\u00e9cuter<\/title>\n<meta name=\"description\" content=\"L&#039;\u00e9cart\u00e9-couch\u00e9: comment ex\u00e9cuter cet exercice de musculation. 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