{"id":6352,"date":"2026-09-26T04:46:31","date_gmt":"2026-09-26T02:46:31","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6352"},"modified":"2026-10-17T21:43:50","modified_gmt":"2026-10-17T19:43:50","slug":"developpe-couche-prise-serree","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/developpe-couche-prise-serree\/","title":{"rendered":"D\u00e9velopp\u00e9 couch\u00e9 prise serr\u00e9e"},"content":{"rendered":"<p>Le d\u00e9velopp\u00e9 couch\u00e9 prise serr\u00e9e est une variante du <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6007\">d\u00e9velopp\u00e9 couch\u00e9 classique \u00e0 la barre<\/a>. La prise plus \u00e9troite met davantage l\u2019accent sur les triceps. Le mouvement reste identique : tu t\u2019allonges sur le dos sur un banc plat et montes puis descends une barre en fl\u00e9chissant et en \u00e9tendant les bras.<\/p>\n<p>Contrairement \u00e0 de nombreux autres exercices pour les triceps, le d\u00e9velopp\u00e9 couch\u00e9 prise serr\u00e9e est un exercice compos\u00e9 et non un mouvement d\u2019isolation. Il fait travailler les pectoraux et l\u2019avant des \u00e9paules, ce qui active plusieurs groupes musculaires \u00e0 la fois. Les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6343\">dips<\/a> sont un autre exercice compos\u00e9 que tu peux essayer.<\/p>\n<p>Si tu pr\u00e9f\u00e8res isoler les triceps, envisage les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6402\">kickbacks<\/a> ou les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6622\">extensions des triceps \u00e0 la poulie<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>Il n\u2019existe pas de r\u00e8gle stricte sur la largeur exacte de la prise. Beaucoup de d\u00e9butants commencent avec les mains tr\u00e8s rapproch\u00e9es, parfois m\u00eame en contact. Pour des raisons de stabilit\u00e9, il vaut toutefois mieux \u00e9viter cette position. Une prise trop \u00e9troite peut provoquer des douleurs aux poignets, limiter l\u2019amplitude et r\u00e9duire l\u2019efficacit\u00e9 de l\u2019entra\u00eenement.<\/p>\n<p>Un bon rep\u00e8re consiste \u00e0 garder les mains \u00e0 peu pr\u00e8s \u00e0 la largeur des \u00e9paules. Pour un d\u00e9velopp\u00e9 couch\u00e9 classique sur banc plat, la prise serait l\u00e9g\u00e8rement plus large.<\/p>\n<p>Lorsque tu descends la barre pendant le d\u00e9velopp\u00e9 couch\u00e9 prise serr\u00e9e, tu remarqueras qu\u2019elle arrive un peu plus bas sur le corps qu\u2019au d\u00e9velopp\u00e9 couch\u00e9 classique. Ce n\u2019est pas un probl\u00e8me : la barre n\u2019a pas besoin de toucher exactement le m\u00eame endroit que lors de la version normale.<\/p>\n<p>La position des coudes change elle aussi avec la prise plus \u00e9troite. \u00c9vite de trop les ouvrir sur les c\u00f4t\u00e9s ou de les plaquer contre le corps, car ces deux positions peuvent solliciter les \u00e9paules.<\/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%2FvEUyEOVn3yM%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/vEUyEOVn3yM\" \/><meta itemprop=\"duration\" content=\"PT3M43S\" \/><meta itemprop=\"uploadDate\" content=\"2019-10-17T20:30:40Z\" \/><meta itemprop=\"name\" content=\"Close-Grip Bench Press Guide | 3 Mistakes to AVOID\" \/><meta itemprop=\"description\" content=\"Close-Grip Bench Press Mistakes and How to Avoid Them The close-grip bench press is a fantastic bench press variation for strengthening pressing mechanics and overloading the triceps. For most lifters, the close-grip bench press seems easy to perform, after all, you just bring your hands in closer...right? Yes, but there&#039;s a bit more to it than that! There are a few mechanical differences that are worth noting and paying attention to with the close-grip bench press. In this video, we cover three common close-grip bench press mistakes and how-to properly perform this bench press variation. 3 COMMON CLOSE-GRIP BENCH PRESS MISTAKES 1. Gripping too Close One of the most common close-grip bench press mistakes is gripping the bar too closely. Generally, beginners will make the mistake of gripping the bar with their hands touching or way too close. This can be problematic for a couple reasons. First, it can cause discomfort on the lateral side of the wrist due to the loaded position at the bottom of the press with the sharp\/harsh wrist angle. Second, it&#039;s not an efficient way to press, which is taking away the benefits of the close-grip bench press in the first place! 2. Bar Path and Chest Touch Point For most lifters, especially long-armed lifters, the close-grip bench press&#039;s bar path and touch point on the chest will be slightly different than the tradition bench press. If you find that it&#039;s uncomfortable to perform the close-grip bench press with your normal bar path and touch point, then try bringing the bar 1-2 inches lower. Generally, this will feel a bit more natural and allow you to stack the wrists over the elbows. 3. Tucking the Elbows Too Much Elbow tuck is a hot topic with the bench press, and at times, lifters tuck the elbows a bit too much in the close-grip bench press (usually a result of over-compensation). More than likely the elbows will be slightly more tucked for this movement compared the traditional bench press, however, if they&#039;re too close, then you can into the problem of potentially pulling the shoulders into internal rotation. This internal rotation can cause general shoulder discomfort, so be mindful of elbow tuck if you experience any general discomfort during your next close-grip bench press day! -------- Thanks for checking out BarBend, make sure to subscribe to our YouTube channel: https:\/\/www.youtube.com\/channel\/UCcemTWTy4BGn0C9G0--vtBA?sub_confirmation=1 Also, check out some of our most popular videos: Best Cross Training Shoes: https:\/\/www.youtube.com\/watch?v=Ao0IfPmStLA Best Pre Workout Supplements: https:\/\/www.youtube.com\/watch?v=9sePvCQUkXk Best Meal Replacements: https:\/\/www.youtube.com\/watch?v=Ii303DHLuBQ Pull-Ups vs Chin-Ups: https:\/\/www.youtube.com\/watch?v=oqDpaZkfV0o\"><div class=\"lyte-wrapper\" title=\"Close-Grip Bench Press Guide | 3 Mistakes to AVOID\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_vEUyEOVn3yM\"><div id=\"lyte_vEUyEOVn3yM\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FvEUyEOVn3yM%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Close-Grip Bench Press Guide | 3 Mistakes to AVOID<\/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\/vEUyEOVn3yM\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FvEUyEOVn3yM%2F0.jpg\" alt=\"Close-Grip Bench Press Guide | 3 Mistakes to AVOID\" 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\" id=\"step1\">Allonge-toi sur le dos sur le banc plat. La barre dans le rack doit se trouver \u00e0 hauteur des yeux.<\/p>\n<p class=\"num\" id=\"step2\">Pose les pieds fermement au sol. Ne les soul\u00e8ve pas comme on le voit parfois en salle. Tu obtiens la meilleure stabilit\u00e9 en gardant les pieds au sol.<\/p>\n<p class=\"num\" id=\"step3\">Tire les omoplates vers l\u2019arri\u00e8re.<\/p>\n<p class=\"num\" id=\"step4\">Contracte le bas du dos et forme une l\u00e9g\u00e8re cambrure. Appuie le haut du dos contre le banc plat pour cr\u00e9er le \u00ab pont \u00bb.<\/p>\n<p class=\"num\" id=\"step5\">Tends les bras verticalement et saisis la barre avec les mains \u00e9cart\u00e9es d\u2019environ la largeur des \u00e9paules.<\/p>\n<p class=\"num\" id=\"step6\">Pour plus de s\u00e9curit\u00e9, veille \u00e0 entourer \u00e9galement la barre avec les pouces.<\/p>\n<p class=\"num\" id=\"step7\">Soul\u00e8ve la barre hors du rack.<\/p>\n<p class=\"num\" id=\"step8\">Descends la barre au-dessus de la poitrine de mani\u00e8re r\u00e9guli\u00e8re et contr\u00f4l\u00e9e. N\u2019\u00e9carte pas trop les coudes et ne les plaque pas non plus contre le corps. Trouve une position neutre qui ne provoque pas de douleur.<\/p>\n<p class=\"num\">Garde les omoplates resserr\u00e9es pendant la descente et inspire.<\/p>\n<p class=\"num\" id=\"step9\">La prise \u00e9troite peut amener la barre plus bas que d\u2019habitude. Ce n\u2019est pas un probl\u00e8me. Pendant la descente, veille \u00e0 conserver une posture naturelle et sans douleur.<\/p>\n<p class=\"num\" id=\"step11\">Effectue la mont\u00e9e rapidement, tout en conservant une bonne ex\u00e9cution. Expire pendant le mouvement.<\/p>\n<p class=\"num\" id=\"step12\">En haut, reste gain\u00e9, ne tends pas compl\u00e8tement les bras et recommence le mouvement.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes_et_blessures\">Erreurs fr\u00e9quentes et blessures<\/span><\/h2>\n<p>Cela peut sembler \u00e9vident, mais il faut le pr\u00e9ciser : adapte ta charge d\u2019entra\u00eenement \u00e0 la prise serr\u00e9e. Comme cette variante d\u00e9pend davantage des triceps, tu utiliseras moins de poids qu\u2019au d\u00e9velopp\u00e9 couch\u00e9 classique. Tiens-en compte et r\u00e9duis la charge en cons\u00e9quence.<\/p>\n<p>Veille \u00e9galement \u00e0 s\u00e9curiser ta prise en entourant la barre avec le pouce. N\u2019utilise pas une prise ouverte, o\u00f9 le pouce se trouve \u00e0 c\u00f4t\u00e9 des autres doigts. Lorsque tu saisis la barre, le pouce sert de s\u00e9curit\u00e9 contre un glissement accidentel. Il est donc essentiel de tenir la barre correctement. Cela compte encore davantage avec la prise serr\u00e9e, moins stable qu\u2019une prise plus large.<\/p>\n<p>Si possible, effectue l\u2019exercice avec une personne qui assure ta s\u00e9curit\u00e9 ou utilise les barres de s\u00e9curit\u00e9 d\u2019un power rack.<\/p>\n<p>Pour le reste, applique les m\u00eames r\u00e8gles qu\u2019au d\u00e9velopp\u00e9 couch\u00e9 classique. Garde les omoplates tir\u00e9es vers l\u2019arri\u00e8re, forme une l\u00e9g\u00e8re cambrure et n\u2019\u00e9carte pas excessivement les coudes.<\/p>\n<p>Descends la charge de mani\u00e8re contr\u00f4l\u00e9e et \u00e9vite de la faire rebondir sur le corps.<\/p>\n","protected":false},"featured_media":6357,"parent":0,"template":"","meta":[],"muskelgruppe":[1655,1656,1669],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":false,"other-names":"","target-muscles":30956,"equipment":[5047,5049],"muscles":[5372,5348,5350],"supporting-muscles":null,"training-type":null,"training-plans":[5495,5493,28756,28774],"alternative_exercises":[6802,6343,6721,6250,6723,7036]},"yoast_head":"<title>D\u00e9velopp\u00e9 couch\u00e9 prise serr\u00e9e | Training.fit<\/title>\n<meta name=\"description\" content=\"D\u00e9velopp\u00e9 couch\u00e9 prise serr\u00e9e : d\u00e9couvre la largeur de prise et le placement des coudes. 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