{"id":48589,"date":"2020-09-10T15:30:27","date_gmt":"2020-09-10T13:30:27","guid":{"rendered":"https:\/\/www.fitadium.com\/conseils\/?p=48589"},"modified":"2020-09-10T14:39:21","modified_gmt":"2020-09-10T12:39:21","slug":"barre-au-front","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/barre-au-front\/","title":{"rendered":"La barre au front"},"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\/barre-au-front.jpg\" alt=\"\" class=\"wp-image-50263\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Difficult\u00e9 technique:<\/strong>\u00a0<strong>***<\/strong><\/li><li><strong>Zone<\/strong>:\u00a0<strong>triceps<\/strong><\/li><li><strong>\u00c9quipement<\/strong>\u00a0:\u00a0<strong>barre droite ou barre EZ, banc de musculation.<\/strong><\/li><\/ul>\n\n\n\n<p>Cet exercice de musculation la barre au front est un<strong> mouvement d\u2019isolation du triceps<\/strong> et un basique en musculation. <\/p>\n\n\n\n<p>Le triceps est un muscle <strong>antagoniste<\/strong> du biceps. Il correspond aux <strong>2\/3 du volume du bras<\/strong>. Cela signifie qu\u2019il ne faut en aucun cas en n\u00e9gliger le travail de ce muscle si vous voulez avoir <strong>des bras volumineux et \u00e9quilibr\u00e9s<\/strong>. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">La barre au front triceps: pour quels groupes musculaires?<\/h2>\n\n\n\n<p>Parmi les exercices triceps barre, <strong>la barre au front permet de bien isoler  les triceps <\/strong>et ne mobilise qu&rsquo;une seule articulation, c&rsquo;est un mouvement mono-articulaire.<\/p>\n\n\n\n<p>Les triceps provoquent <strong>l\u2019extension des coudes<\/strong> et contribuent fortement au travail des pectoraux et des \u00e9paules.  <br>D&rsquo;autres muscles interviennent en support de la musculation des triceps \u00e0 la barre : les avant-bras qui stabilisent et aident au maintien de la barre.  <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Comment ex\u00e9cuter le triceps barre au front?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"720\" height=\"720\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/07\/00351301-Barbell-Decline-Close-Grip-To-Skull-Press_Upper-Arms_720.gif\" alt=\"Triceps barre au front\" class=\"wp-image-48798\"\/><\/figure>\n\n\n\n<p><strong>Allong\u00e9 <\/strong>sur un banc,  posez <strong>les pieds \u00e0 plat au sol <\/strong>ou calez-les pour une bonne stabilit\u00e9. <\/p>\n\n\n\n<p>Saisissez la barre en Z (ou droite) en pronation et placez-l\u00e0 perpendiculairement au corps, bras tendus. La barre Z \u00e9pargne davantage les poignets.<\/p>\n\n\n\n<p>Pour une ex\u00e9cution parfaite, il faut que <strong>les coudes soient fixes <\/strong>et que les bras ne bougent pas. <strong>Les seules parties mobiles sont les avant-bras<\/strong>. <\/p>\n\n\n\n<p><strong>Ramenez la barre au niveau du front <\/strong>en prenant soin de toujours garder les <strong>coudes serr\u00e9s<\/strong>. Ensuite, remontez en position initiale, <strong>l\u2019extension des coudes est compl\u00e8te<\/strong>, vous contractez les triceps avant de redescendre. <\/p>\n\n\n\n<p>Il existe une <strong>alternative en supination<\/strong> \u00e0 cet exercice. Les consignes pour ce mouvement sont les m\u00eames. Les <strong>coudes sont fixes et serr\u00e9s<\/strong>, descendre la barre vers le front avant de remonter bras tendus. Du point de vue musculaire, c\u2019est le <strong>vaste interne<\/strong> qui est davantage <strong>sollicit\u00e9<\/strong>. <\/p>\n\n\n\n<p>Des <strong>variantes au banc inclin\u00e9<\/strong> sont \u00e9galement possibles permettant un <strong>travail plus marqu\u00e9 de la longue portion du triceps<\/strong>. Dans ce cas le travail des bras, se fait perpendiculairement au sol.<\/p>\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 triceps?\ufeff<\/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>En supination, la contrainte sur les avant-bras est plus forte, il est difficile d\u2019utiliser des charges lourdes. <\/li><li>Dans une position similaire, cet exercice peut aussi se faire avec des halt\u00e8res, mais avec un risque de douleur au coude plus \u00e9lev\u00e9 s&rsquo;il est mal ex\u00e9cut\u00e9. <\/li><li>A la poulie basse, selon l&rsquo;utilisation de la barre ou de la corde, le mouvement est plus confortable pour les poignets, mais la tension reste continue.<\/li><li>Un bras \u00e0 la fois ou les deux simultan\u00e9ment. Quelle que soit l\u2019option, il est essentiel de fixer les coudes en position haute. <\/li><\/ul>\n\n\n\n<p>Consultez nos programmes d\u00e9di\u00e9s pour un <strong><a href=\"https:\/\/www.fitadium.com\/conseils\/programme-musculation-triceps\/\">travail cibl\u00e9 des triceps<\/a><\/strong> ou pour la <strong><a href=\"https:\/\/www.fitadium.com\/conseils\/programme-musculation-bras\/\">musculation des bras<\/a><\/strong>.<br><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cet exercice est un mouvement d\u2019isolation du triceps qui est un basique en musculation. <\/p>\n","protected":false},"author":16,"featured_media":50263,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2164],"tags":[2330,171,1853,146],"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 pour les bras: triceps barre au front<\/title>\n<meta name=\"description\" content=\"En quoi consiste l&#039;exercice de musculation triceps barre au front et comment l&#039;ex\u00e9cuter? 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