{"id":46977,"date":"2020-06-04T11:36:13","date_gmt":"2020-06-04T09:36:13","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=46977"},"modified":"2024-09-25T01:17:09","modified_gmt":"2024-09-24T23:17:09","slug":"pec-deck-butterfly","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/pec-deck-butterfly\/","title":{"rendered":"Le pec deck ou butterfly"},"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\/pec-deck-butterfly.jpg\" alt=\"\" class=\"wp-image-46978\"\/><\/figure>\n\n\n\n<ul><li><strong>Difficult\u00e9 technique: **<\/strong><\/li><li><strong>Zone<\/strong>:&nbsp;<strong>pectoraux<\/strong><\/li><li><strong>\u00c9quipement<\/strong>&nbsp;:&nbsp;<strong>machine.<\/strong><\/li><\/ul>\n\n\n\n<p>Le pec deck est souvent <strong>utilis\u00e9 par les d\u00e9butants car facile \u00e0 ex\u00e9cuter<\/strong>. De plus, il permet de <strong>bien sentir la contraction<\/strong>. Pour les plus exp\u00e9riment\u00e9s, c&rsquo;est un <strong>bon exercice de fin de s\u00e9ance<\/strong> qui favorise la <strong>congestion musculaire<\/strong>. &nbsp;<\/p>\n\n\n\n<h2>Le pec deck : pour quels groupes musculaires?<\/h2>\n\n\n\n<p>La Pec Deck est tr\u00e8s efficace pour r\u00e9aliser des <strong>exercices qui ciblent fortement les pectoraux<\/strong>. Bras \u00e0 angle droit ou tendus elle favorise une <strong>ex\u00e9cution en toute s\u00e9curit\u00e9<\/strong> pour le dos tant pendant l\u2019exercice que lors de la mise en place. Cette machine \u00e0 l&rsquo;avantage de<strong> solliciter \u00e0 la fois les 3 faisceaux des pectoraux.&nbsp;<\/strong><\/p>\n\n\n\n<h2>Comment ex\u00e9cuter le pec deck?<\/h2>\n\n\n\n<p>Une fois install\u00e9 sur la machine, <strong>saisissez les poign\u00e9es<\/strong> ou placez les coudes sur les dispositifs pr\u00e9vus \u00e0 cet effet. Le <strong>dos est pos\u00e9 \u00e0 plat<\/strong> sur le dossier et la poitrine est sortie. Ensuite, <strong>ramenez les bras devant<\/strong> de mani\u00e8re \u00e0 faire se toucher soit les mains soit les coudes. Puis, revenez en position initiale sans reposer les poids. La contraction optimale se r\u00e9alise au moment o\u00f9 les bras sont vers l\u2019avant. \u00c0 l\u2019inverse des \u00e9cart\u00e9s couch\u00e9s o\u00f9, quand les poids sont en position haute il est n\u00e9cessaire de contracter volontairement pour obtenir un travail complet, <strong>avec la machine Pec Deck la contraction s\u2019op\u00e8re du d\u00e9but \u00e0 la fin du mouvement.&nbsp;<\/strong><\/p>\n\n\n\n<h2>Conseils du coach<\/h2>\n\n\n\n<ul><li>Alignez le dos droit sur le dossier et restez gain\u00e9. Pensez \u00e0 bien r\u00e9gler le si\u00e8ge en hauteur pour que le mouvement se r\u00e9alise, bras formant un angle droit au niveau des coudes.<\/li><li>Lors de l\u2019utilisation de la Pec Deck les coudes fl\u00e9chis les erreurs sont plut\u00f4t rares. En revanche, pendant l\u2019ex\u00e9cution du mouvement en prise large il faut verrouiller les coudes en position \u00e9cart\u00e9e et les tendre quand les mains sont plac\u00e9es devant. Cela permet de s\u00e9curiser les \u00e9paules et les coudes.<\/li><li>Cet exercice de musculation sollicite les pectoraux. C&rsquo;est un exercice d&rsquo;isolation qui permet de travailler sur une grande amplitude. Tr\u00e8s appr\u00e9ci\u00e9 par les d\u00e9butants, le \u00ab butterfly \u00bb finalise g\u00e9n\u00e9ralement la session de pectoraux apr\u00e8s les mouvements de base. Si vous travaillez en s\u00e9ries assez longues, il vous procurera de tr\u00e8s bonnes sensations et une congestion intense, surtout si vous contr\u00f4lez bien le mouvement.<\/li><li>Il a aussi l&rsquo;avantage d&rsquo;apporter une r\u00e9sistance constante par rapport aux halt\u00e8res ce qui peut \u00eatre int\u00e9ressant pour bien solliciter l&rsquo;int\u00e9rieur des pectoraux quand les bras sont l&rsquo;un contre l&rsquo;autre.<\/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 pec deck est souvent utilis\u00e9 par les d\u00e9butants car facile \u00e0 ex\u00e9cuter. De plus, il permet de bien sentir la contraction. Pour les plus exp\u00e9riment\u00e9s, c&rsquo;est un bon exercice de fin de s\u00e9ance qui favorise la congestion musculaire.  <\/p>\n","protected":false},"author":16,"featured_media":46978,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2174],"tags":[2257,113,2258,136],"post_theme":[2186],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Le pec deck ou butterfly: bien ex\u00e9cuter cet exercice de musculation<\/title>\n<meta name=\"description\" content=\"Le pec deck ou butterfly: comment bien ex\u00e9cuter cet exercice de musculation pour les pectoraux, selon les conseils de notre coach\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitadium.com\/conseils\/pec-deck-butterfly\/\" \/>\n<meta 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