{"id":48366,"date":"2020-06-26T22:30:20","date_gmt":"2020-06-26T20:30:20","guid":{"rendered":"https:\/\/www.fitadium.com\/conseils\/?p=48366"},"modified":"2021-08-02T12:28:02","modified_gmt":"2021-08-02T10:28:02","slug":"programme-musculation-pectoraux","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/programme-musculation-pectoraux\/","title":{"rendered":"Programme de musculation volume pour les pectoraux"},"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\/06\/programme-musculation-pectoraux.jpg\" alt=\"Programme de musculation pour le volume des pectoraux\" class=\"wp-image-48555\"\/><\/figure>\n\n\n\n<p>Vous cherchez un moyen de <strong>d\u00e9velopper vos pectoraux<\/strong>? Nous avons imagin\u00e9 le <strong>programme pectoraux id\u00e9al<\/strong> pour bien les muscler et ouvrir votre cage thoracique.<\/p>\n\n\n\n<p><strong>Deux options<\/strong> sont possibles pour muscler vos pectoraux: soit <strong>d\u00e9buter la s\u00e9ance<\/strong> par un exercice de pr\u00e9-fatigue avec un <strong>mouvement monoarticulaire <\/strong>ou <strong>commencer par un exercice <\/strong>exigeant force et \u00e9nergie tels que les <strong>d\u00e9velopp\u00e9s couch\u00e9s<\/strong> ou inclin\u00e9s.  Parmi les <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/pectoraux\/\">exercices d\u00e9di\u00e9s aux pectoraux<\/a><\/strong>, voici ceux que nous avons s\u00e9lectionn\u00e9s. Ce programme pectoraux halt\u00e8res n\u00e9cessite aussi barres et poulies<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Les exercices du programme musculation pectoraux<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>D\u00e9velopp\u00e9 couch\u00e9 ou inclin\u00e9 allong\u00e9 sur un banc avec barre: 6 s\u00e9ries <strong>pyramidales<\/strong> 15\/12\/10\/8\/10\/12 r\u00e9p\u00e9titions.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"261\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/00251105-Barbell-Bench-Press_Chest_small.png\" alt=\"D\u00e9velopp\u00e9 couch\u00e9\" class=\"wp-image-48367\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"285\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/00471105-Barbell-Incline-Bench-Press_Chest_small.png\" alt=\"D\u00e9velopp\u00e9 inclin\u00e9\" class=\"wp-image-48368\"\/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00c9cart\u00e9 couch\u00e9 ou inclin\u00e9 avec halt\u00e8res ou 2 poulies basses : 4 s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions. Commencez bras tendus et \u00e9cartez-les  au niveau des \u00e9paules.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"224\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/03081105-Dumbbell-Fly_Chest_small.png\" alt=\"Ecart\u00e9 couch\u00e9\" class=\"wp-image-48369\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"186\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/01581105-Cable-Decline-Fly_Chest_small.png\" alt=\"Ecart\u00e9 couch\u00e9 poulie basse\" class=\"wp-image-48370\"\/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Dips 45\u00b0 (lest \u00e9ventuel)&nbsp;: 4 s\u00e9ries de 8 \u00e0\n12 r\u00e9p\u00e9titions. <\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"469\" height=\"320\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/02511105-Chest-Dip_Chest_small-1.png\" alt=\"Dips \u00e0 45\u00b0\" class=\"wp-image-48372\"\/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Poulie vis-\u00e0-vis&nbsp;: 4 s\u00e9ries de 15\nr\u00e9p\u00e9titions.&nbsp; <\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"218\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/02271105-Cable-Standing-Fly_Chest_small.png\" alt=\"Poulie vis \u00e0 vis\" class=\"wp-image-48373\"\/><\/figure><\/div>\n\n\n\n<p>Les 4 conseils pour le succ\u00e8s&nbsp;: <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ce sont les exercices monoarticulaires qui ciblent\nle mieux les pectoraux.<\/li><li>Combinez toujours les mouvements de d\u00e9velopp\u00e9s\net d\u2019\u00e9cart\u00e9s.<\/li><li>Variez les angles pour un travail complet.<\/li><li>Privil\u00e9giez la prise large sur les barres pour limiter\nle travail des triceps.&nbsp; &nbsp;<\/li><\/ul>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"1642\" GTM-data-nom=\"CREATINE HARDCORE (1,5Kg)\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/1642-creatine-hardcore-15kg.html#\/499-gout-orange\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/31919-fit_540\/creatine-hardcore-15kg.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1642-creatine-hardcore-15kg.html#\/499-gout-orange\" title=\"CREATINE HARDCORE (1,5Kg)\">\n      CREATINE HARDCORE (1,5Kg)\n    <\/a>\n          <span class=\"product__price\">49.9 \u20ac<\/span>\n            <div class=\"product__excerpt\">Qu\u2019est-ce que la CREATINE HARDCORE (1,5KG) ? La cr\u00e9atine est\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1642-creatine-hardcore-15kg.html#\/499-gout-orange\" title=\"CREATINE HARDCORE (1,5Kg)\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<p>Conclusion&nbsp;:<\/p>\n\n\n\n<p>Pour ceux qui \u00e9prouvent <strong>des difficult\u00e9s \u00e0 avoir de bonnes sensations<\/strong> lors des entra\u00eenements des pectoraux et pour un programme pectoraux efficace, est conseill\u00e9 de <strong>d\u00e9buter la s\u00e9ance par 1 ou 2 exercices d&rsquo;isolation, monoarticulaires<\/strong> (\u00e9cart\u00e9, butterfly, Peck Deck) qui ciblent ce groupe musculaire. Ces exercices pour muscler les pectoraux cr\u00e9ent une <strong>pr\u00e9-fatigue importante<\/strong> sur les fibres musculaires. Ensuite, <strong>poursuivez<\/strong> l\u2019entra\u00eenement de ce programme  pectoraux volume avec les <strong>mouvements polyarticulaires<\/strong>. Avec l\u2019exp\u00e9rience, les sensations seront pr\u00e9sentes sur tous les mouvements. <\/p>\n\n\n\n<p>Pour ceux dont le probl\u00e8me ne se pose pas, il est pr\u00e9f\u00e9rable de <strong>d\u00e9buter la s\u00e9ance par des exercices polyarticulaires<\/strong> qui autorisent l&rsquo;utilisation de charges lourdes pour une croissance musculaire rapide et une prise de masse musculaire sur le haut du corps.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous cherchez un moyen de d\u00e9velopper vos pectoraux? Nous avons imagin\u00e9 le programme pectoraux id\u00e9al pour bien les muscler et ouvrir votre cage thoracique. Deux options sont possibles pour muscler vos pectoraux: soit d\u00e9buter la s\u00e9ance par un exercice de pr\u00e9-fatigue avec un mouvement monoarticulaire ou commencer par un exercice exigeant force et \u00e9nergie tels [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":48555,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2174],"tags":[2193,2322,2321],"post_theme":[1943],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Programme de musculation id\u00e9al pour les pectoraux<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez ce programme de musculation pectoraux, id\u00e9al pour d\u00e9veloper leur volume, incluant des exercices cibl\u00e9s pour les travailler de fa\u00e7on efficace\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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