{"id":6329,"date":"2026-10-12T21:02:01","date_gmt":"2026-10-12T19:02:01","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6329"},"modified":"2026-10-12T21:02:01","modified_gmt":"2026-10-12T19:02:01","slug":"presse-a-pectoraux","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/presse-a-pectoraux\/","title":{"rendered":"Presse \u00e0 pectoraux"},"content":{"rendered":"<p>La presse \u00e0 pectoraux est un exercice populaire sur machine que tu rencontreras souvent en salle de sport. Elle imite le <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6007\">d\u00e9velopp\u00e9 couch\u00e9<\/a> : assis, tu repousses la charge devant la poitrine. Tu sollicites principalement les pectoraux, avec l\u2019aide des triceps et de l\u2019avant des \u00e9paules.<\/p>\n<p>Les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6332\">\u00e9cart\u00e9s \u00e0 la machine<\/a> sont un autre excellent exercice sur machine pour enrichir ton entra\u00eenement des pectoraux. Tu rapproches alors les charges, bras tendus. Cet exercice mono-articulaire isole davantage la poitrine.<\/p>\n<p>Comme tu n\u2019as pas \u00e0 stabiliser la charge, contrairement au d\u00e9velopp\u00e9 couch\u00e9 sur banc plat, que ce soit avec des <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6462\">halt\u00e8res<\/a> ou une barre, les triceps et l\u2019avant des \u00e9paules sont moins sollicit\u00e9s.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>La presse \u00e0 pectoraux est parfaite pour les d\u00e9butants et peut \u00e9galement servir \u00e0 terminer une s\u00e9ance intense pour la poitrine. En effet, la machine guide le mouvement et ne demande pas de stabilisation.<\/p>\n<p>Si tu d\u00e9butes en musculation, elle constitue une initiation simple et s\u00fbre pour te pr\u00e9parer au d\u00e9velopp\u00e9 couch\u00e9. Une fois le mouvement ma\u00eetris\u00e9 et ta charge d\u2019entra\u00eenement augment\u00e9e, tu peux passer au d\u00e9velopp\u00e9 couch\u00e9 en toute confiance.<\/p>\n<p>Certaines machines proposent une deuxi\u00e8me option de prise. La prise marteau, avec les paumes tourn\u00e9es l\u2019une vers l\u2019autre, active un peu plus la partie inf\u00e9rieure de la poitrine. La presse \u00e0 pectoraux s\u2019effectue toutefois g\u00e9n\u00e9ralement en pronation, paumes vers le bas.<\/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%2FxUm0BiZCWlQ%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/xUm0BiZCWlQ\" \/><meta itemprop=\"duration\" content=\"PT2M38S\" \/><meta itemprop=\"uploadDate\" content=\"2009-09-27T23:43:18Z\" \/><meta itemprop=\"name\" content=\"How To: Chest Press (Cybex)\" \/><meta itemprop=\"description\" content=\"PUSH, PULL, LEGS (12 Weeks Program) - http:\/\/goo.gl\/X8HeL5 4 DAY SPLIT Muscle Building 12 Week Program: http:\/\/goo.gl\/6AlH84 Twitter: https:\/\/www.twitter.com\/Scott_Herman Facebook: http:\/\/www.facebook.com\/ScottHermanFitness Instagram: http:\/\/www.instagram.com\/ScottHermanFitness ---------------------------------------- \ud83c\udfc6 GET MY FREE PROGRAM NOW: https:\/\/muscularstrength.com\/guaranteed_gains_sign_up_FREE \ud83d\udce8 Join My MAILING LIST: https:\/\/muscularstrength.com\/mailing-list \ud83d\udcaa\ud83c\udffb CHECK OUT MY HOME &amp; GYM WORKOUT PROGRAMS: https:\/\/muscularstrength.com\/program-selector \ud83d\udcaf\ud83c\udfcb\ufe0fONLINE COACHING: https:\/\/muscularstrength.com\/consultations-scottherman \ud83d\udcf1 INSTAGRAM: https:\/\/www.instagram.com\/scotthermanfitness \ud83d\udcf1 TIKTOK: https:\/\/www.tiktok.com\/@scotthermanfitness ---------------------------------------- DOWNLOAD MY APP! \u2013 iPhone &amp; Android! https:\/\/muscularstrength.com\/phoneapp ---------------------------------------- #ScottHerman #Bodybuilding #MuscleGain\"><div class=\"lyte-wrapper\" title=\"How To: Chest Press (Cybex)\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_xUm0BiZCWlQ\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_xUm0BiZCWlQ\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FxUm0BiZCWlQ%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To: Chest Press (Cybex)<\/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\/xUm0BiZCWlQ\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FxUm0BiZCWlQ%2F0.jpg\" alt=\"How To: Chest Press (Cybex)\" 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\">Assieds-toi sur le si\u00e8ge de la machine. R\u00e8gle sa hauteur afin que les poign\u00e9es soient \u00e0 hauteur de poitrine. S\u00e9lectionne la charge et commence un peu plus l\u00e9ger s\u2019il s\u2019agit de ta premi\u00e8re utilisation de cette machine.<\/p>\n<p class=\"num\">Sur certaines presses, tu peux aussi r\u00e9gler la distance entre les poign\u00e9es et le buste, et donc leur position de repos. Veille \u00e0 ce qu\u2019elles ne soient pas trop loin derri\u00e8re afin de ne pas solliciter excessivement les \u00e9paules. Certaines machines poss\u00e8dent une p\u00e9dale qui aide \u00e0 amener les poign\u00e9es en position. Dans tous les cas, tes mains ne doivent pas se trouver derri\u00e8re la poitrine dans la position de d\u00e9part.<\/p>\n<p class=\"num\">Appuie le dos contre le dossier et garde la t\u00eate droite.<\/p>\n<p class=\"num\">Pousse les poign\u00e9es vers l\u2019avant de mani\u00e8re contr\u00f4l\u00e9e. \u00c0 la fin du mouvement, tu peux t\u2019arr\u00eater avec les coudes l\u00e9g\u00e8rement fl\u00e9chis afin de maintenir la tension musculaire.<\/p>\n<p class=\"num\">Suis bien la trajectoire de la machine. Sur certains mod\u00e8les, tu pousses les poign\u00e9es directement vers l\u2019avant, tandis que sur d\u2019autres, elles montent l\u00e9g\u00e8rement en oblique.<\/p>\n<p class=\"num\">Redescends la charge de mani\u00e8re contr\u00f4l\u00e9e et ram\u00e8ne les mains \u00e0 la position de d\u00e9part. Les plaques soulev\u00e9es ne doivent pas toucher le reste de la pile au d\u00e9but ou \u00e0 la fin d\u2019une r\u00e9p\u00e9tition. Ne repose la charge qu\u2019apr\u00e8s avoir termin\u00e9 la s\u00e9rie.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes\">Erreurs fr\u00e9quentes<\/span><\/h2>\n<p>Veille \u00e0 r\u00e9gler la hauteur du si\u00e8ge de fa\u00e7on \u00e0 placer les poign\u00e9es \u00e0 hauteur de poitrine. Suis les consignes de r\u00e9glage de ta machine et choisis une position qui te permet de pousser confortablement.<\/p>\n<p>Garde le contr\u00f4le lorsque tu tends les bras. Tu peux t\u2019arr\u00eater avec les coudes l\u00e9g\u00e8rement fl\u00e9chis, mais \u00e9vite de les tendre brusquement en fin de mouvement.<\/p>\n","protected":false},"featured_media":6337,"parent":0,"template":"","meta":[],"muskelgruppe":[1655,1669],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"machine","push-pull":"push","howto":true,"home-exercise":false,"other-names":"Chest press","target-muscles":25267,"equipment":5051,"muscles":5372,"supporting-muscles":null,"training-type":null,"training-plans":[5493,5495],"alternative_exercises":[6462,6007,6493,6361,8312,6496,6697,6799,6820,6904,7793,7952,8491]},"yoast_head":"<title>Presse \u00e0 pectoraux | Training.fit<\/title>\n<meta name=\"description\" content=\"Presse \u00e0 pectoraux : d\u00e9couvre le r\u00e9glage du si\u00e8ge et de la position des poign\u00e9es. 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