{"id":48582,"date":"2020-09-02T11:30:41","date_gmt":"2020-09-02T09:30:41","guid":{"rendered":"https:\/\/www.fitadium.com\/conseils\/?p=48582"},"modified":"2020-09-02T12:11:23","modified_gmt":"2020-09-02T10:11:23","slug":"developpe-decline","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/developpe-decline\/","title":{"rendered":"Le d\u00e9velopp\u00e9 couch\u00e9 d\u00e9clin\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\/08\/developpe-decline.jpg\" alt=\"D\u00e9velopp\u00e9 d\u00e9clin\u00e9\" class=\"wp-image-49676\"\/><\/figure>\n\n\n\n<ul><li><strong>Difficult\u00e9 technique:<\/strong>&nbsp;<strong>****<\/strong><\/li><li><strong>Zone<\/strong>:&nbsp;<strong>pectoraux<\/strong><\/li><li><strong>\u00c9quipement<\/strong> : <strong>halt\u00e8res ou barre charg\u00e9e.<\/strong><\/li><\/ul>\n\n\n\n<p>Dans la s\u00e9rie des d\u00e9velopp\u00e9s pour les pectoraux, la version <strong>d\u00e9velopp\u00e9 d\u00e9clin\u00e9 halt\u00e8res<\/strong> est probablement <strong>la moins populaire de toutes<\/strong>.  <br>Toutefois, elle est int\u00e9ressante pour ceux qui se demandent comment <strong>d\u00e9velopper le bas des pectoraux <\/strong>et vient compl\u00e9ter d&rsquo;autres exercices pour avoir des pectoraux bien sym\u00e9triques<\/p>\n\n\n\n<h2>Le d\u00e9velopp\u00e9 d\u00e9clin\u00e9 : pour quels groupes musculaires?<\/h2>\n\n\n\n<p>Cet <strong>exercice polyarticulaire<\/strong> cible le <strong>grand pectoral<\/strong>, mais sollicite \u00e9galement les <strong>triceps <\/strong>et les faisceaux ant\u00e9rieurs du <strong>delto\u00efde<\/strong>.<\/p>\n\n\n\n<p>Le d\u00e9velopp\u00e9 couch\u00e9 d\u00e9clin\u00e9 est un <strong>exercice pour muscler le bas des pectoraux <\/strong>cens\u00e9 cibler le <strong>faisceau inf\u00e9rieur des pectoraux<\/strong>. Or comme tr\u00e8s peu de pratiquants de musculation manquent de volume pr\u00e9cis\u00e9ment sur cette zone, rares sont les sportifs qui la pratiquent. <\/p>\n\n\n\n<p>La raison est certainement li\u00e9e au fait que ce sont plus souvent les faisceaux sup\u00e9rieurs qui sont lacunaires. En effet, ils sont <strong>naturellement moins volumineux<\/strong> que les faisceaux moyens et inf\u00e9rieurs. <\/p>\n\n\n\n<h2>Comment ex\u00e9cuter le d\u00e9velopp\u00e9 d\u00e9clin\u00e9?<\/h2>\n\n\n\n<p>Tout comme les autres exercices de d\u00e9velopp\u00e9, le <strong>d\u00e9velopp\u00e9 d\u00e9clin\u00e9<\/strong> peut se r\u00e9aliser avec une <strong>barre libre<\/strong>, des <strong>halt\u00e8res<\/strong> ou au <strong>cadre guid\u00e9.<\/strong><\/p>\n\n\n\n<p>Sur un banc de musculation, dont l\u2019inclinaison se situe entre 30\u00b0 et 40\u00b0, allongez-vous, t\u00eate vers le bas. <\/p>\n\n\n\n<p>Placez la barre (ou un halt\u00e8re dans chaque main) au-dessus de la t\u00eate bras tendus. <\/p>\n\n\n\n<p>Ensuite, fl\u00e9chissez les bras et maintenez les coudes en direction du sol, en descendant la barre vers le dessus de la poitrine.<\/p>\n\n\n\n<p>Puis, revenez \u00e0 la position de d\u00e9part en contractant les pectoraux et en rapprochant les mains si vous travaillez avec les halt\u00e8res. <\/p>\n\n\n\n<p>Le <strong>d\u00e9velopp\u00e9 d\u00e9clin\u00e9 halt\u00e8re<\/strong>, avec des charges moindres, offre une <strong>plus grande amplitude de mouvement<\/strong> pour le bas des pectoraux.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"720\" height=\"720\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/00331301-Barbell-Decline-Bench-Press_Chest_720.gif\" alt=\"\" class=\"wp-image-49167\"\/><\/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>Un coach pour optimiser tes entrainements?<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<h2>Conseils du coach<\/h2>\n\n\n\n<p>Le <strong>d\u00e9velopp\u00e9 d\u00e9clin\u00e9 halt\u00e8res<\/strong> n\u00e9cessite une <strong>bonne technique<\/strong> pour la mise en place en position de d\u00e9part. <\/p>\n\n\n\n<p>Faites-vous aider par un partenaire afin de garder le contr\u00f4le des halt\u00e8res, ou <strong>pr\u00e9f\u00e9rez le travail \u00e0 la barre<\/strong> qui restera plus accessible quand vous serez couch\u00e9 la t\u00eate en bas.  <\/p>\n\n\n\n<p>Evitez de garder trop longtemps la t\u00eate en position basse, si besoin, levez-vous et faites quelques pas entre les s\u00e9ries.<\/p>\n\n\n\n<p>Cet <strong>exercice pour le bas des pectoraux<\/strong> peut \u00eatre altern\u00e9 avec des <strong>dips<\/strong>, des <strong>pompes <\/strong>ou des <strong>\u00e9cart\u00e9s \u00e0 la poulie<\/strong> qui ciblent la m\u00eame zone.<\/p>\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><a href=\"\/conseils\/entrainement\/exercices-musculation\/pectoraux\/\">.<\/a><br><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le d\u00e9velopp\u00e9 d\u00e9clin\u00e9 halt\u00e8res est une option pour ceux qui se demandent comment d\u00e9velopper le bas des pectoraux.<\/p>\n","protected":false},"author":16,"featured_media":49676,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2174],"tags":[2346,1853,136],"post_theme":[2186],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tout savoir sur l&#039;exercice de musculation d\u00e9velopp\u00e9 d\u00e9clin\u00e9<\/title>\n<meta name=\"description\" content=\"Q&#039;est-ce que l&#039;exercice de musculation d\u00e9velopp\u00e9 d\u00e9clin\u00e9, et comment bien l&#039;ex\u00e9cuter? 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