{"id":49764,"date":"2020-09-04T11:30:55","date_gmt":"2020-09-04T09:30:55","guid":{"rendered":"https:\/\/www.fitadium.com\/conseils\/?p=49764"},"modified":"2026-09-24T19:34:18","modified_gmt":"2026-09-24T17:34:18","slug":"elevations-frontales","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/elevations-frontales\/","title":{"rendered":"Les \u00e9l\u00e9vations frontales"},"content":{"rendered":"\n<p>Les &eacute;l&eacute;vations frontales sont un exercice d&#39;isolation qui cible en priorit&eacute; le faisceau ant&eacute;rieur du delto&iuml;de, avec l&#39;aide de la partie haute des pectoraux. C&#39;est l&#39;un des rares mouvements qui permet d&#39;isoler l&#39;avant de l&#39;&eacute;paule, une zone difficile &agrave; recruter seule. Sur les 3 faisceaux qui composent le delto&iuml;de, l&#39;&eacute;l&eacute;vation frontale en travaille surtout un, le faisceau avant. Le geste para&icirc;t simple, monter les bras tendus devant soi, mais il se d&eacute;nature vite si l&#39;on prend de l&#39;&eacute;lan avec le buste. Nos coachs d&eacute;taillent les muscles sollicit&eacute;s, l&#39;ex&eacute;cution correcte et les points de s&eacute;curit&eacute;.<\/p>\n\n\n\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\/elevations-frontales.jpg\" alt=\"\" class=\"wp-image-49985\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Difficult&eacute; technique : ***<\/li>\n\n<li>Zone : &eacute;paules<\/li>\n\n<li>&Eacute;quipement : halt&egrave;res ou barre<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Quels muscles travaillent les &eacute;l&eacute;vations frontales ?<\/strong><\/h2>\n\n\n\n<p>Les &eacute;l&eacute;vations frontales sollicitent en priorit&eacute; les &eacute;paules et les pectoraux, et dans une moindre mesure les trap&egrave;zes, les biceps et les avant-bras. C&#39;est un exercice d&#39;isolation centr&eacute; sur l&#39;avant de l&#39;&eacute;paule.<\/p>\n\n\n\n<p>Bien qu&#39;il soit impossible de dissocier compl&egrave;tement l&#39;activit&eacute; des 3 faisceaux qui composent le delto&iuml;de, l&#39;&eacute;l&eacute;vation frontale donne une pr&eacute;dominance au faisceau ant&eacute;rieur, assist&eacute; de la partie haute des pectoraux.<\/p>\n\n\n\n<p>En fonction de la prise, qui peut &ecirc;tre en pronation, en supination ou neutre (marteau), la contraction du delto&iuml;de ant&eacute;rieur varie. Cet exercice monoarticulaire se r&eacute;alise avec une barre, des halt&egrave;res ou &agrave; la poulie basse (charge constante). En bonus, il aide &agrave; renforcer les petits muscles de la coiffe des rotateurs rattach&eacute;s &agrave; l&#39;omoplate.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Muscle<\/th><th>R&ocirc;le dans le mouvement<\/th><\/tr><\/thead><tbody><tr><td>Delto&iuml;de ant&eacute;rieur<\/td><td>Moteur principal, il l&egrave;ve le bras devant le corps<\/td><\/tr><tr><td>Partie haute des pectoraux<\/td><td>Assiste le delto&iuml;de ant&eacute;rieur pr&egrave;s des clavicules<\/td><\/tr><tr><td>Trap&egrave;zes<\/td><td>Stabilisent l&#39;&eacute;paule en fin de mont&eacute;e<\/td><\/tr><tr><td>Biceps et avant-bras<\/td><td>R&ocirc;le secondaire, surtout en prise supination<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p>Les \u00e9l\u00e9vations frontales ciblent surtout l\u2019avant des \u00e9paules et peuvent se r\u00e9aliser avec des halt\u00e8res, une barre ou \u00e0 la poulie, en unilat\u00e9ral ou avec les deux bras.<\/p>\n\n\n\n<p>Restez bien gain\u00e9, \u00e9vitez de balancer le buste et montez la charge seulement jusqu\u2019\u00e0 la hauteur des \u00e9paules pour garder la tension sur les delto\u00efdes.<\/p>\n\n\n\n<p><strong>ABE Pump :<\/strong> Un pr\u00e9-workout sans stimulants avec 5 g de citrulline malate, 1,5 g de b\u00eata-alanine et 1,5 g de cr\u00e9atine par dose pour accompagner tes s\u00e9ances.<\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"5024\" GTM-data-nom=\"Abe pump (500g)\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/5024-abe-pump-500g.html#\/454352-gout-tigger_blood\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/35727-fit_540\/abe-pump-500g.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Applied Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/5024-abe-pump-500g.html#\/454352-gout-tigger_blood\" title=\"Abe pump (500g)\">\n      Abe pump (500g)\n    <\/a>\n          <span class=\"product__price\">46.95 \u20ac<\/span>\n            <div class=\"product__excerpt\">ABE Pump (500g) de la marque Applied Nutrition est un\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/5024-abe-pump-500g.html#\/454352-gout-tigger_blood\" title=\"Abe pump (500g)\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Comment ex&eacute;cuter les &eacute;l&eacute;vations frontales ?<\/strong><\/h2>\n\n\n\n<p>En position debout, saisissez la barre ou les halt&egrave;res en pronation, mains &agrave; la largeur des hanches et dos gain&eacute;. C&#39;est la position de d&eacute;part de r&eacute;f&eacute;rence.<\/p>\n\n\n\n<p>Bras tendus normalement et sans l&#39;aide du dos, montez la barre ou les halt&egrave;res devant vous de mani&egrave;re &agrave; d&eacute;passer l&#39;horizontale de 15 cm environ, au maximum au niveau des yeux. Ensuite, redescendez lentement pour revenir en position initiale.<\/p>\n\n\n\n<p>Avec les halt&egrave;res, les alternatives sont nombreuses et l&#39;amplitude plus grande. En pronation, supination ou en prise marteau, de multiples options sont possibles. Cet exercice se pratique &eacute;galement avec un seul halt&egrave;re ou un kettlebell.<\/p>\n\n\n\n<p>Il est possible de commencer le mouvement en pronation et de le terminer en supination (dans ce cas, le biceps travaille plus), en prise marteau, en restant dans l&#39;axe ou en resserrant les halt&egrave;res en fin de course. Toutes ces techniques permettent de mieux concentrer l&#39;effort et s&#39;adaptent en fonction du ressenti.<\/p>\n\n\n\n<p>Pratiqu&eacute; &agrave; un seul bras, l&#39;exercice a l&#39;avantage de rattraper un d&eacute;s&eacute;quilibre entre les deux delto&iuml;des, si l&#39;un est plus volumineux que l&#39;autre. L&#39;&eacute;l&eacute;vation frontale s&#39;utilise souvent en pr&eacute;-fatigue, avant d&#39;attaquer les exercices de d&eacute;velopp&eacute; pour les &eacute;paules comme le <a href=\"https:\/\/www.fitadium.com\/conseils\/developpe-militaire\/\">d&eacute;velopp&eacute; militaire<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"720\" height=\"720\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/03101301-Dumbbell-Front-Raise_Shoulders_720.gif\" alt=\"\" class=\"wp-image-49987\"\/><\/figure>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/09771301-Band-front-lateral-raise_Shoulders_360.gif\" alt=\"\" class=\"wp-image-49989\"\/><\/figure>\n<\/div>\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p><strong>100% Whey Prot\u00e9ine Advanced :<\/strong> Apporte 23 g de prot\u00e9ines par portion pour compl\u00e9ter tes apports apr\u00e8s l\u2019entra\u00eenement.<\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"1643\" GTM-data-nom=\"100% WHEY PROTEINE ADVANCED (2kg)\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/1643-100-whey-proteine-advanced-2kg.html#\/16-gout-chocolat\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/39957-fit_540\/100-whey-proteine-advanced-2kg.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\/1643-100-whey-proteine-advanced-2kg.html#\/16-gout-chocolat\" title=\"100% WHEY PROTEINE ADVANCED (2kg)\">\n      100% WHEY PROTEINE ADVANCED (2kg)\n    <\/a>\n          <span class=\"product__price\">94.9 \u20ac<\/span>\n            <div class=\"product__excerpt\">100% WHEY PROTEINE ADVANCED (2KG) : L&#039;alli\u00e9e de ta prise\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1643-100-whey-proteine-advanced-2kg.html#\/16-gout-chocolat\" title=\"100% WHEY PROTEINE ADVANCED (2kg)\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Conseils du coach<\/strong><\/h2>\n\n\n\n<p>La r&egrave;gle d&#39;or est de rester gain&eacute; et de ne jamais prendre d&#39;&eacute;lan avec le buste. C&#39;est la condition d&#39;un mouvement efficace et sans risque pour le dos.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Les &eacute;l&eacute;vations frontales mettent beaucoup de contraintes sur le bas du dos : il est essentiel de rester gain&eacute; pendant toute la dur&eacute;e de l&#39;exercice.<\/li>\n\n<li>Ne balancez pas le corps pour profiter de l&#39;&eacute;lan afin de soulever plus lourd ou plus haut, au risque de provoquer douleur et blessure au dos.<\/li>\n\n<li>L&#39;&eacute;paule (delto&iuml;de) est compos&eacute;e de 3 faisceaux qui, bien que travaillant ensemble, demandent une routine sp&eacute;cifique : le faisceau moyen se travaille avec <a href=\"https:\/\/www.fitadium.com\/conseils\/elevations-laterales\/\">les &eacute;l&eacute;vations lat&eacute;rales<\/a>&nbsp;et le faisceau post&eacute;rieur avec <a href=\"https:\/\/www.fitadium.com\/conseils\/oiseau\/\">l&#39;oiseau pour l&#39;arri&egrave;re d&#39;&eacute;paule<\/a>.<\/li>\n\n<li>L&#39;harmonie de ce groupe musculaire d&eacute;pend de l&#39;&eacute;quilibre de votre programme d&#39;entra&icirc;nement.<\/li>\n<\/ul>\n\n\n\n<p>C&ocirc;t&eacute; nutrition, assurez d&#39;abord vos apports en prot&eacute;ines par l&#39;alimentation, compl&eacute;t&eacute;s au besoin par une <a href=\"https:\/\/www.fitadium.com\/424-whey-proteine\">whey<\/a>&nbsp;comme la <a href=\"https:\/\/www.fitadium.com\/3720-whey-hardcore-2kg.html\">Whey Hardcore Superset<\/a>. La <a href=\"https:\/\/www.fitadium.com\/7-creatines\">cr&eacute;atine<\/a>, par exemple la <a href=\"https:\/\/www.fitadium.com\/5265-100-creatine-monohydrate-530g.html\">Cr&eacute;atine Superset<\/a>, peut soutenir la force sur l&#39;ensemble de la s&eacute;ance. Ces produits accompagnent un entra&icirc;nement coh&eacute;rent, ils ne le remplacent pas.<\/p>\n\n\n\n<p>Consultez nos programmes d&eacute;di&eacute;s pour un <a href=\"https:\/\/www.fitadium.com\/conseils\/programme-musculation-epaules\/\">travail cibl&eacute; des &eacute;paules<\/a>&nbsp;ou nos autres <a href=\"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/epaules\/\">exercices pour la musculation des &eacute;paules<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>FAQ<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-atomic-blocks-ab-accordion ab-block-accordion\"><details><summary class=\"ab-accordion-title\"><strong>Quel muscle travaillent les \u00e9l\u00e9vations frontales ?<\/strong><\/summary><div class=\"ab-accordion-text\">\n<p>Les &eacute;l&eacute;vations frontales ciblent en priorit&eacute; le faisceau ant&eacute;rieur du delto&iuml;de, l&#39;avant de l&#39;&eacute;paule, assist&eacute; de la partie haute des pectoraux. Les trap&egrave;zes, biceps et avant-bras interviennent de fa&ccedil;on secondaire. C&#39;est un exercice d&#39;isolation, monoarticulaire.<\/p>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-atomic-blocks-ab-accordion ab-block-accordion\"><details><summary class=\"ab-accordion-title\"><strong>\u00c9l\u00e9vations frontales \u00e0 la barre ou aux halt\u00e8res ?<\/strong><\/summary><div class=\"ab-accordion-text\">\n<p>La barre impose une trajectoire fixe et un travail simultan&eacute; des deux bras. Les halt&egrave;res offrent une amplitude plus grande et des variantes de prise (pronation, supination, marteau). Ils permettent aussi de travailler un bras &agrave; la fois pour corriger un d&eacute;s&eacute;quilibre entre les deux &eacute;paules.<\/p>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-atomic-blocks-ab-accordion ab-block-accordion\"><details><summary class=\"ab-accordion-title\"><strong>Jusqu&rsquo;\u00e0 quelle hauteur monter les bras ?<\/strong><\/summary><div class=\"ab-accordion-text\">\n<p>Montez les bras tendus devant vous jusqu&#39;&agrave; d&eacute;passer l&eacute;g&egrave;rement l&#39;horizontale, d&#39;environ 15 cm, sans aller au-del&agrave; du niveau des yeux. Au-dessus, le delto&iuml;de ant&eacute;rieur ne gagne rien de plus et l&#39;&eacute;paule est inutilement sollicit&eacute;e. Redescendez ensuite lentement et sous contr&ocirc;le.<\/p>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-atomic-blocks-ab-accordion ab-block-accordion\"><details><summary class=\"ab-accordion-title\"><strong>Pourquoi mon bas du dos travaille sur les \u00e9l\u00e9vations frontales ?<\/strong><\/summary><div class=\"ab-accordion-text\">\n<p>Si le bas du dos force, c&#39;est en g&eacute;n&eacute;ral que vous balancez le buste pour lancer la charge ou que les halt&egrave;res sont trop lourds. Gardez le dos gain&eacute;, les abdominaux engag&eacute;s, et all&eacute;gez la charge. Le mouvement doit venir des &eacute;paules, pas de l&#39;&eacute;lan du corps.<\/p>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-atomic-blocks-ab-accordion ab-block-accordion\"><details><summary class=\"ab-accordion-title\"><strong>\u00c0 quoi servent les \u00e9l\u00e9vations frontales dans un programme d&rsquo;\u00e9paules ?<\/strong><\/summary><div class=\"ab-accordion-text\">\n<p>Elles isolent l&#39;avant de l&#39;&eacute;paule, une zone que les d&eacute;velopp&eacute;s seuls sollicitent partiellement. On les place en compl&eacute;ment d&#39;un exercice de base comme le d&eacute;velopp&eacute; militaire, ou en pr&eacute;-fatigue avant celui-ci. Une &agrave; deux s&eacute;ries suffisent, avec une charge l&eacute;g&egrave;re &agrave; mod&eacute;r&eacute;e.<\/p>\n<\/div><\/details><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Les \u00e9l\u00e9vations frontales sont un mouvement id\u00e9al pour travailler en isolation la partie ant\u00e9rieure des \u00e9paules, m\u00eame si c&rsquo;est une partie difficile \u00e0 isoler, l<\/p>\n","protected":false},"author":16,"featured_media":49985,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2175],"tags":[2352,225,1853],"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>Comment faire des \u00e9l\u00e9vations frontales pour se muscler les \u00e9paules?<\/title>\n<meta name=\"description\" content=\"Tout savoir sur l&#039;exercice de musculation \u00e9l\u00e9vations frontales pour se muscler les \u00e9paules. 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