{"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":"2026-07-23T12:20:34","modified_gmt":"2026-07-23T10:20:34","slug":"elevations-frontales","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/elevations-frontales\/","title":{"rendered":"Les \u00e9l\u00e9vations frontales"},"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\/elevations-frontales.jpg\" alt=\"\" class=\"wp-image-49985\"\/><\/figure>\n\n\n\n<p>Les \u00e9l\u00e9vations frontales sont un exercice d&rsquo;isolation qui cible en priorit\u00e9 le faisceau ant\u00e9rieur du delto\u00efde, avec l&rsquo;aide de la partie haute des pectoraux. C&rsquo;est l&rsquo;un des rares mouvements qui permet d&rsquo;isoler l&rsquo;avant de l&rsquo;\u00e9paule, une zone difficile \u00e0 recruter seule. Sur les 3 faisceaux qui composent le delto\u00efde, l&rsquo;\u00e9l\u00e9vation frontale en travaille surtout un, le faisceau avant. Le geste para\u00eet simple, monter les bras tendus devant soi, mais il se d\u00e9nature vite si l&rsquo;on prend de l&rsquo;\u00e9lan avec le buste. Nos coachs d\u00e9taillent les muscles sollicit\u00e9s, l&rsquo;ex\u00e9cution correcte et les points de s\u00e9curit\u00e9.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Difficult\u00e9 technique : ***<\/li>\n\n\n\n<li>Zone : \u00e9paules<\/li>\n\n\n\n<li>\u00c9quipement : halt\u00e8res ou barre<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Quels muscles travaillent les \u00e9l\u00e9vations frontales ?<\/strong><\/h2>\n\n\n\n<p>Les \u00e9l\u00e9vations frontales sollicitent en priorit\u00e9 les \u00e9paules et les pectoraux, et dans une moindre mesure les trap\u00e8zes, les biceps et les avant-bras. C&rsquo;est un exercice d&rsquo;isolation centr\u00e9 sur l&rsquo;avant de l&rsquo;\u00e9paule.<\/p>\n\n\n\n<p>Bien qu&rsquo;il soit impossible de dissocier compl\u00e8tement l&rsquo;activit\u00e9 des 3 faisceaux qui composent le delto\u00efde, l&rsquo;\u00e9l\u00e9vation frontale donne une pr\u00e9dominance au faisceau ant\u00e9rieur, assist\u00e9 de la partie haute des pectoraux.<\/p>\n\n\n\n<p>En fonction de la prise, qui peut \u00eatre en pronation, en supination ou neutre (marteau), la contraction du delto\u00efde ant\u00e9rieur varie. Cet exercice monoarticulaire se r\u00e9alise avec une barre, des halt\u00e8res ou \u00e0 la poulie basse (charge constante). En bonus, il aide \u00e0 renforcer les petits muscles de la coiffe des rotateurs rattach\u00e9s \u00e0 l&rsquo;omoplate.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Muscle<\/th><th>R\u00f4le dans le mouvement&nbsp;<\/th><\/tr><\/thead><tbody><tr><td>Delto\u00efde ant\u00e9rieur<\/td><td>Moteur principal, il l\u00e8ve le bras devant le corps<\/td><\/tr><tr><td>Partie haute des pectoraux<\/td><td>Assiste le delto\u00efde ant\u00e9rieur pr\u00e8s des clavicules<\/td><\/tr><tr><td>Trap\u00e8zes<\/td><td>Stabilisent l&rsquo;\u00e9paule en fin de mont\u00e9e<\/td><\/tr><tr><td>Biceps et avant-bras<\/td><td>R\u00f4le 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 class=\"has-large-font-size\">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>Reste bien gain\u00e9, \u00e9vite de balancer le buste et monte 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\">39.99 \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<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Comment ex\u00e9cuter les \u00e9l\u00e9vations frontales ?<\/strong><\/h2>\n\n\n\n<p>En position debout, saisissez la barre ou les halt\u00e8res en pronation, mains \u00e0 la largeur des hanches et dos gain\u00e9. C&rsquo;est la position de d\u00e9part de r\u00e9f\u00e9rence.<\/p>\n\n\n\n<p>Bras tendus normalement et sans l&rsquo;aide du dos, montez la barre ou les halt\u00e8res devant vous de mani\u00e8re \u00e0 d\u00e9passer l&rsquo;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\u00e8res, les alternatives sont nombreuses et l&rsquo;amplitude plus grande. En pronation, supination ou en prise marteau, de multiples options sont possibles. Cet exercice se pratique \u00e9galement avec un seul halt\u00e8re 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&rsquo;axe ou en resserrant les halt\u00e8res en fin de course. Toutes ces techniques permettent de mieux concentrer l&rsquo;effort et s&rsquo;adaptent en fonction du ressenti.<\/p>\n\n\n\n<p>Pratiqu\u00e9 \u00e0 un seul bras, l&rsquo;exercice a l&rsquo;avantage de rattraper un d\u00e9s\u00e9quilibre entre les deux delto\u00efdes, si l&rsquo;un est plus volumineux que l&rsquo;autre. L&rsquo;\u00e9l\u00e9vation frontale s&rsquo;utilise souvent en pr\u00e9-fatigue, avant d&rsquo;attaquer les exercices de d\u00e9velopp\u00e9 pour les \u00e9paules comme le <a href=\"https:\/\/www.fitadium.com\/conseils\/developpe-militaire\/\">d\u00e9velopp\u00e9 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\n<p><\/p>\n\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 class=\"has-large-font-size\"><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 et soutenir le d\u00e9veloppement musculaire.<\/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\/23261-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\">79.9 \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\u00e8gle d&rsquo;or est de rester gain\u00e9 et de ne jamais prendre d&rsquo;\u00e9lan avec le buste. C&rsquo;est la condition d&rsquo;un mouvement efficace et sans risque pour le dos.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Les \u00e9l\u00e9vations frontales mettent beaucoup de contraintes sur le bas du dos : il est essentiel de rester gain\u00e9 pendant toute la dur\u00e9e de l&rsquo;exercice.<\/li>\n\n\n\n<li>Ne balancez pas le corps pour profiter de l&rsquo;\u00e9lan afin de soulever plus lourd ou plus haut, au risque de provoquer douleur et blessure au dos.<\/li>\n\n\n\n<li>L&rsquo;\u00e9paule (delto\u00efde) est compos\u00e9e de 3 faisceaux qui, bien que travaillant ensemble, demandent une routine sp\u00e9cifique : le faisceau moyen se travaille avec <a href=\"https:\/\/www.fitadium.com\/conseils\/elevations-laterales\/\">les \u00e9l\u00e9vations lat\u00e9rales<\/a> et le faisceau post\u00e9rieur avec <a href=\"https:\/\/www.fitadium.com\/conseils\/oiseau\/\">l&rsquo;oiseau pour l&rsquo;arri\u00e8re d&rsquo;\u00e9paule<\/a>.<\/li>\n\n\n\n<li>L&rsquo;harmonie de ce groupe musculaire d\u00e9pend de l&rsquo;\u00e9quilibre de votre programme d&rsquo;entra\u00eenement.<\/li>\n<\/ul>\n\n\n\n<p>C\u00f4t\u00e9 nutrition, assurez d&rsquo;abord vos apports en prot\u00e9ines par l&rsquo;alimentation, compl\u00e9t\u00e9s au besoin par une <a href=\"https:\/\/www.fitadium.com\/424-whey-proteine\">whey<\/a> 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\u00e9atine<\/a>, par exemple la <a href=\"https:\/\/www.fitadium.com\/5265-100-creatine-monohydrate-530g.html\">Cr\u00e9atine Superset<\/a>, peut soutenir la force sur l&rsquo;ensemble de la s\u00e9ance. Ces produits accompagnent un entra\u00eenement coh\u00e9rent, ils ne le remplacent pas.<\/p>\n\n\n\n<p>Consultez nos programmes d\u00e9di\u00e9s pour un <a href=\"https:\/\/www.fitadium.com\/conseils\/programme-musculation-epaules\/\">travail cibl\u00e9 des \u00e9paules<\/a> ou nos autres <a href=\"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/epaules\/\">exercices pour la musculation des \u00e9paules<\/a>.<\/p>\n\n\n\n<p><br><\/p>\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. Tous les conseils de nos coachs\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitadium.com\/conseils\/elevations-frontales\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Comment faire des \u00e9l\u00e9vations frontales pour se muscler les \u00e9paules?\" \/>\n<meta property=\"og:description\" content=\"Tout savoir sur l&#039;exercice de musculation \u00e9l\u00e9vations frontales pour se muscler les \u00e9paules. 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