{"id":48580,"date":"2020-08-14T12:00:05","date_gmt":"2020-08-14T10:00:05","guid":{"rendered":"https:\/\/www.fitadium.com\/conseils\/?p=48580"},"modified":"2020-08-14T12:10:29","modified_gmt":"2020-08-14T10:10:29","slug":"developpe-incline","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/developpe-incline\/","title":{"rendered":"Le d\u00e9velopp\u00e9 inclin\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\/08\/d\u00e9velopp\u00e9-inclin\u00e9.jpg\" alt=\"\" class=\"wp-image-49258\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Difficult\u00e9 technique:<\/strong>&nbsp;<strong>***<\/strong><\/li><li><strong>Zone<\/strong>:&nbsp;<strong>pectoraux<\/strong><\/li><li><strong>\u00c9quipement<\/strong> : <strong>barre charg\u00e9e.<\/strong><\/li><\/ul>\n\n\n\n<p>Le d\u00e9velopp\u00e9 inclin\u00e9 musculation est <strong>incontournable pour muscler le haut des pectoraux<\/strong>. R\u00e9alis\u00e9 en d\u00e9but de s\u00e9ance, il permet de travailler plus efficacement cette portion et de corriger le d\u00e9s\u00e9quilibre fr\u00e9quent entre le haut et le bas des pectoraux. Il est tr\u00e8s souvent <strong>conseill\u00e9 pour les femmes<\/strong> dont les faisceaux moyens et inf\u00e9rieurs sont cach\u00e9s par la poitrine, afin de travailler les pectoraux du haut. &nbsp; <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Le d\u00e9velopp\u00e9 inclin\u00e9 : pour quels groupes musculaires?<\/h2>\n\n\n\n<p>Quelle est la meilleure option, d\u00e9velopp\u00e9 couch\u00e9 ou inclin\u00e9? Le d\u00e9velopp\u00e9 inclin\u00e9 est une <strong>variante compl\u00e9mentaire au d\u00e9velopp\u00e9 couch\u00e9<\/strong>. Cet exercice s&rsquo;ex\u00e9cute au banc inclin\u00e9 avec une barre, avec des halt\u00e8res ou encore, pour le d\u00e9velopp\u00e9 inclin\u00e9 machine, au cadre guid\u00e9. <\/p>\n\n\n\n<p>Mouvement <strong>polyarticulaire<\/strong> sollicitant les pectoraux, son action cible davantage le <strong>faisceau sup\u00e9rieur<\/strong>. Il mobilise le <strong>grand et le petit pectoral, le delto\u00efde ant\u00e9rieur, les triceps<\/strong>, ainsi que d&rsquo;autres muscles secondaires qui participent au mouvement.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Comment ex\u00e9cuter le d\u00e9velopp\u00e9 inclin\u00e9?<\/h2>\n\n\n\n<p>Afin que le d\u00e9velopp\u00e9 inclin\u00e9 soit <strong>actif sur le faisceau sup\u00e9rieur des pectoraux<\/strong>, il faut trouver le meilleur angle du d\u00e9velopp\u00e9 inclin\u00e9. Il est donc essentiel de <strong>r\u00e9gler le banc \u00e0 45\u00b0 <\/strong>Le dos pos\u00e9 sur le dossier, les pieds sont \u00e9cart\u00e9s et pos\u00e9s au sol pour stabiliser le bassin. <\/p>\n\n\n\n<p>Saisissez la <strong>barre \u00e0 l\u2019ext\u00e9rieur des \u00e9paules<\/strong> afin de ne pas trop solliciter les triceps. Une fois d\u00e9croch\u00e9e des taquets, placez la barre au-dessus de la t\u00eate bras tendus. <\/p>\n\n\n\n<p>Ensuite, <strong>descendez vers la partie sup\u00e9rieure des pectoraux<\/strong> en dirigeant les <strong>coudes vers le sol.<\/strong> Puis, remontez en position initiale. <\/p>\n\n\n\n<p>Pour muscler le haut des pecs, pensez \u00e0 <strong>alterner l&rsquo;exercice d\u00e9velopp\u00e9 inclin\u00e9 barre avec le d\u00e9velopp\u00e9 inclin\u00e9 halt\u00e8res<\/strong>. Cette variante permet une grande amplitude. Avec les halt\u00e8res il est possible d\u2019augmenter la contraction des pectoraux en rapprochant les poids de mani\u00e8re \u00e0 les faire se toucher en haut. <\/p>\n\n\n\n<p>Le d\u00e9velopp\u00e9 inclin\u00e9 au cadre guid\u00e9 appel\u00e9 aussi <strong>d\u00e9velopp\u00e9 inclin\u00e9 \u00e0 la \u201cSmith machine<\/strong>, peut \u00eatre r\u00e9alis\u00e9 avec des <strong>charges plus lourdes<\/strong> sans penser \u00e0 la trajectoire de la barre, et sans risque, ce qui est un <strong>avantage pour les d\u00e9butants. <\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"720\" height=\"720\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/00471301-Barbell-Incline-Bench-Press_Chest_720.gif\" alt=\"\" class=\"wp-image-49169\"\/><\/figure><\/div>\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>Besoin d&rsquo;un coach pour d\u00e9velopper vos pectoraux?<\/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\">Conseils du coach<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Le dos doit en permanence respecter l\u2019angle de 45\u00b0 d\u00e9crit par le dossier.  <\/li><li> Une cambrure excessive du dos diminue l\u2019angle et fait perdre l\u2019int\u00e9r\u00eat de l\u2019exercice en le rapprochant du d\u00e9velopp\u00e9 couch\u00e9 classique. &nbsp; <\/li><li>Contr\u00f4ler la descente sans aller trop bas pour ne pas mettre trop de stress sur l&rsquo;articulation et les tendons.<\/li><li> Si vous d\u00e9butez, utilisez des charges mod\u00e9r\u00e9es pour bien ma\u00eetriser la trajectoire de la barre. Ensuite, il est possible de travailler lourd avec un partenaire pour ne pas risquer d&rsquo;\u00eatre bloqu\u00e9 sous la barre.  <\/li><li> Lors de l\u2019utilisation du cadre guid\u00e9 il faut que les coudes soient toujours dirig\u00e9s vers le sol et non en arri\u00e8re.  <\/li><\/ul>\n\n\n\n<p>Suivez notre <strong><a href=\"\/conseils\/programme-musculation-pectoraux\/\">programme complet de musculation pour les pectoraux<\/a><\/strong> ou nos <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/pectoraux\/\">autres exercices pour les pectoraux<\/a><\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Il est incontournable pour se muscler le haut des pectoraux. R\u00e9alis\u00e9 en d\u00e9but de s\u00e9ance, il permet de travailler plus efficacement cette portion et de corriger le d\u00e9s\u00e9quilibre fr\u00e9quent entre le haut et le bas des pectoraux.<\/p>\n","protected":false},"author":16,"featured_media":49258,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2174],"tags":[2337,2336,113],"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: le d\u00e9velopp\u00e9 inclin\u00e9 pour les pectoraux<\/title>\n<meta name=\"description\" content=\"Qu&#039;est-ce que l&#039;exercice de musculation d\u00e9velopp\u00e9 inclin\u00e9 pour les pectoraux 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\/08\/d\u00e9velopp\u00e9-inclin\u00e9-600x400.jpg","featured_image_src_square":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/d\u00e9velopp\u00e9-inclin\u00e9-600x600.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\/48580","targetHints":{"allow":["GET"]}}],"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=48580"}],"version-history":[{"count":19,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/48580\/revisions"}],"predecessor-version":[{"id":49367,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/48580\/revisions\/49367"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/media\/49258"}],"wp:attachment":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/media?parent=48580"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/categories?post=48580"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/tags?post=48580"},{"taxonomy":"post_theme","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/post_theme?post=48580"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}