{"id":6253,"date":"2026-10-12T23:49:01","date_gmt":"2026-10-12T21:49:01","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6253"},"modified":"2026-10-12T23:49:01","modified_gmt":"2026-10-12T21:49:01","slug":"developpe-arnold","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/developpe-arnold\/","title":{"rendered":"D\u00e9velopp\u00e9 Arnold"},"content":{"rendered":"<p>Le d\u00e9velopp\u00e9 Arnold est une variante particuli\u00e8re du <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6471\">d\u00e9velopp\u00e9 \u00e9paules avec halt\u00e8res<\/a>. Il consiste \u00e0 pousser les halt\u00e8res au-dessus de la t\u00eate avec les deux bras, depuis la hauteur des \u00e9paules ou du cou, en effectuant un mouvement de rotation. Comme les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6250\">dips Arnold<\/a>, il faisait partie des exercices favoris d\u2019Arnold Schwarzenegger.<\/p>\n<p>La diff\u00e9rence entre le d\u00e9velopp\u00e9 \u00e9paules classique et le d\u00e9velopp\u00e9 Arnold r\u00e9side dans l\u2019encha\u00eenement du mouvement. Tu fais pivoter les halt\u00e8res en les montant et en les descendant. Au d\u00e9but du mouvement, les paumes sont tourn\u00e9es vers toi ; \u00e0 la fin, elles sont tourn\u00e9es vers l\u2019avant.<\/p>\n<p>Une <a href=\"https:\/\/doi.org\/10.5958\/0976-5506.2017.00411.9\" target=\"_blank\" rel=\"noopener\">\u00e9tude de 2017<\/a> men\u00e9e aupr\u00e8s de 10 hommes en bonne sant\u00e9 a relev\u00e9 une activit\u00e9 plus \u00e9lev\u00e9e des faisceaux ant\u00e9rieur et lat\u00e9ral du delto\u00efde pendant le d\u00e9velopp\u00e9 Arnold que pendant le d\u00e9velopp\u00e9 \u00e9paules classique avec halt\u00e8res. Le faisceau post\u00e9rieur n\u2019a pas \u00e9t\u00e9 mesur\u00e9. Cette petite \u00e9tude comparait l\u2019activit\u00e9 musculaire sur 5 r\u00e9p\u00e9titions de chaque exercice ; elle ne d\u00e9montre pas une croissance musculaire sup\u00e9rieure.<span id='quelle-1-6253' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/fr\/exercice\/developpe-arnold\/#quelle-bottom-1-6253' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>Le d\u00e9velopp\u00e9 Arnold peut se faire debout, sur un banc plat ou inclin\u00e9, ou assis au sol. Dans tous les cas, la rotation n\u00e9cessaire impose l\u2019utilisation d\u2019halt\u00e8res, contrairement au d\u00e9velopp\u00e9 \u00e9paules classique, qui peut aussi se faire avec une barre.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tutoriel_video\">Tutoriel vid\u00e9o<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F3ml7BH7mNwQ%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/3ml7BH7mNwQ\" \/><meta itemprop=\"duration\" content=\"PT2M35S\" \/><meta itemprop=\"uploadDate\" content=\"2016-01-28T20:58:22Z\" \/><meta itemprop=\"name\" content=\"How to do the Arnold Press\" \/><meta itemprop=\"description\" content=\"How to do the Arnold Press\"><div class=\"lyte-wrapper\" title=\"How to do the Arnold Press\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_3ml7BH7mNwQ\"><div id=\"lyte_3ml7BH7mNwQ\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F3ml7BH7mNwQ%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to do the Arnold Press<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/3ml7BH7mNwQ\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F3ml7BH7mNwQ%2F0.jpg\" alt=\"How to do the Arnold Press\" width=\"853\" height=\"460\" \/><br \/>Lire cette vid\u00e9o sur YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Instructions_etape_par_etape\">Instructions \u00e9tape par \u00e9tape<\/span><\/h3>\n<p class=\"num\">R\u00e8gle le dossier du banc inclin\u00e9 dans une position aussi verticale que possible.<\/p>\n<p class=\"num\">Assieds-toi sur le banc et pose les halt\u00e8res sur tes genoux. Ton dos est appuy\u00e9 contre le dossier et tes pieds sont fermement pos\u00e9s au sol, ce qui t\u2019offre une position assise stable. Forme une l\u00e9g\u00e8re cambrure afin de soulager ton dos.<\/p>\n<p class=\"num\">Soul\u00e8ve maintenant les halt\u00e8res devant ton buste. C\u2019est plus facile si tu l\u00e8ves un genou apr\u00e8s l\u2019autre afin de donner de l\u2019\u00e9lan \u00e0 chaque halt\u00e8re pour le mettre en position. Cet \u00e9lan n\u2019est g\u00e9n\u00e9ralement n\u00e9cessaire que lorsque tu progresses et que les charges deviennent nettement plus lourdes. Pour commencer, mieux vaut choisir une charge que tu peux monter sans utiliser tes genoux.<\/p>\n<p class=\"num\">Les halt\u00e8res se trouvent maintenant devant ton buste, les paumes tourn\u00e9es vers toi.<\/p>\n<p class=\"num\">Pousse maintenant la charge vers le haut et tends les bras. En m\u00eame temps, fais pivoter tes avant-bras de 180 degr\u00e9s. \u00c0 la fin du mouvement, tes paumes sont tourn\u00e9es vers l\u2019avant.<\/p>\n<p class=\"num\">Ne tends pas brusquement les coudes en haut ; garde le contr\u00f4le de la pouss\u00e9e (voir la section \u00ab Erreurs fr\u00e9quentes \u00bb).<\/p>\n<p class=\"num\">Une fois en haut, ram\u00e8ne les halt\u00e8res \u00e0 la position de d\u00e9part devant ton buste (\u00e9tape 4). \u00c0 la fin du mouvement, tes paumes sont \u00e0 nouveau tourn\u00e9es vers toi.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Autre_facon_dexecuter_lexercice\">Autre fa\u00e7on d\u2019ex\u00e9cuter l\u2019exercice<\/span><\/h3>\n<p>Comme indiqu\u00e9 pr\u00e9c\u00e9demment, tu peux faire le d\u00e9velopp\u00e9 Arnold sans banc inclin\u00e9. Il est aussi possible de r\u00e9aliser l\u2019exercice debout ou assis au sol. Cependant, tu dois davantage stabiliser le haut du corps, et la position de ton dos devient encore plus importante que sur le banc inclin\u00e9. L\u2019ex\u00e9cution est donc plus difficile et principalement recommand\u00e9e aux sportifs exp\u00e9riment\u00e9s.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes\">Erreurs fr\u00e9quentes<\/span><\/h2>\n<p>Garde le contr\u00f4le des halt\u00e8res tout au long du mouvement. \u00c9vite de tendre brusquement les coudes en haut et redescends les charges sans \u00e0-coups. Si tu n\u2019arrives pas \u00e0 ma\u00eetriser le geste, r\u00e9duis la charge.<\/p>\n","protected":false},"featured_media":6258,"parent":0,"template":"","meta":[],"muskelgruppe":[1658],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":false,"other-names":"Arnold press","target-muscles":26670,"equipment":[5073,5083],"muscles":5348,"supporting-muscles":null,"training-type":null,"training-plans":[5495,5493],"alternative_exercises":[6471,7247,7069,6576]},"yoast_head":"<title>D\u00e9velopp\u00e9 Arnold | Training.fit<\/title>\n<meta name=\"description\" content=\"D\u00e9velopp\u00e9 Arnold : d\u00e9couvre la rotation des paumes et la position sur le banc. 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