{"id":6417,"date":"2026-09-26T19:15:18","date_gmt":"2026-09-26T17:15:18","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6417"},"modified":"2026-09-26T19:15:18","modified_gmt":"2026-09-26T17:15:18","slug":"tractions-prise-large","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/tractions-prise-large\/","title":{"rendered":"Tractions en prise large"},"content":{"rendered":"<p>Les tractions en prise large sont une variante populaire des tractions classiques. Le mouvement reste identique : suspends-toi \u00e0 une barre et tire ton corps vers le haut jusqu\u2019\u00e0 ce que le menton atteigne la barre.<\/p>\n<p>La prise large vise \u00e0 r\u00e9duire l\u2019activation des biceps et \u00e0 solliciter davantage les grands dorsaux. Cet \u00e9cartement pr\u00e9sente toutefois un <strong>inconv\u00e9nient possible pour les \u00e9paules<\/strong>. D\u2019apr\u00e8s les positions de l\u2019\u00e9paule mesur\u00e9es chez 11 hommes exp\u00e9riment\u00e9s, les chercheurs sugg\u00e8rent que le mouvement pourrait augmenter le risque de <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4916995\/\" target=\"_blank\" rel=\"noopener\">syndrome d\u2019accrochage<\/a><span id='quelle-1-6417' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/fr\/exercice\/tractions-prise-large\/#quelle-bottom-1-6417' ><sup>[1]<\/sup><\/a><\/span>, qui peut entra\u00eener des <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5729225\/\" target=\"_blank\" rel=\"noopener\">douleurs \u00e0 l\u2019\u00e9paule et des probl\u00e8mes de mobilit\u00e9<\/a><span id='quelle-2-6417' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/fr\/exercice\/tractions-prise-large\/#quelle-bottom-2-6417' ><sup>[2]<\/sup><\/a><\/span>.<\/p>\n<p>De plus, une prise large n\u2019entra\u00eene pas n\u00e9cessairement une activation musculaire sup\u00e9rieure. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24662157\/\" target=\"_blank\" rel=\"noopener\">Une \u00e9tude sur le tirage vertical<\/a>, qui n\u2019apporte qu\u2019un indice indirect pour les tractions, a observ\u00e9 une activation du grand dorsal similaire sur l\u2019ensemble de la r\u00e9p\u00e9tition avec des prises allant de la largeur des \u00e9paules au double de cette largeur<span id='quelle-3-6417' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/fr\/exercice\/tractions-prise-large\/#quelle-bottom-3-6417' ><sup>[3]<\/sup><\/a><\/span>.<\/p>\n<p>Il est g\u00e9n\u00e9ralement d\u00e9conseill\u00e9 d\u2019effectuer cet exercice. Pr\u00e9f\u00e8re plut\u00f4t des <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6412\">tractions avec une prise normale<\/a>, l\u00e9g\u00e8rement plus large que les \u00e9paules.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>Si tu souhaites effectuer des tractions en prise large malgr\u00e9 les risques potentiels de blessure, concentre-toi sur une bonne ex\u00e9cution. \u00c9vite de balancer les jambes ou le corps pour t\u2019aider, car cela pourrait augmenter la contrainte sur 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%2FiywjqUo5nmU%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/iywjqUo5nmU\" \/><meta itemprop=\"duration\" content=\"PT3M7S\" \/><meta itemprop=\"uploadDate\" content=\"2015-03-15T12:40:19Z\" \/><meta itemprop=\"name\" content=\"How to: Wide grip pull up\" \/><meta itemprop=\"description\" content=\"Join my daily pump routine and online coaching by visiting http:\/\/www.lswhealth.com Facebook: http:\/\/www.facebook.com\/LSWpersonaltraining Twitter: http:\/\/www.twitter.com\/lswhealth Instagram: http:\/\/www.instagram.com\/lswhealth For online coaching or personal training in Colchester visit http:\/\/www.lswhealth.com and drop me a message I look forward to seeing you all in the next video, Peace :) x MUSIC USED: Intro: Instrumental core \u2013 Angels &amp; Demons\"><div class=\"lyte-wrapper\" title=\"How to: Wide grip pull up\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_iywjqUo5nmU\"><div id=\"lyte_iywjqUo5nmU\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FiywjqUo5nmU%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to: Wide grip pull up<\/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\/iywjqUo5nmU\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FiywjqUo5nmU%2F0.jpg\" alt=\"How to: Wide grip pull up\" 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\">Place-toi sous les poign\u00e9es ou la barre de traction et saisis-les en pronation.<\/p>\n<p class=\"num\" id=\"step2\">Fl\u00e9chis l\u00e9g\u00e8rement les jambes et suspends-toi aux poign\u00e9es ou \u00e0 la barre.<\/p>\n<p class=\"num\" id=\"step3\">Resserre les omoplates.<\/p>\n<p class=\"num\" id=\"step4\">Tire ton corps vers le haut gr\u00e2ce aux bras et aux muscles du dos jusqu\u2019\u00e0 ce que le menton atteigne la hauteur des mains.<\/p>\n<p class=\"num\" id=\"step5\">Redescends lentement jusqu\u2019\u00e0 la position suspendue, de mani\u00e8re contr\u00f4l\u00e9e.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes_et_blessures\">Erreurs fr\u00e9quentes et blessures<\/span><\/h2>\n<p>Pendant les tractions en prise large, il est essentiel de conserver une ex\u00e9cution propre et sans balancement. Il est tout aussi important de redescendre de mani\u00e8re contr\u00f4l\u00e9e au lieu de te laisser tomber, car le fait de te laisser tomber augmente la contrainte et le risque de blessure.<\/p>\n<p>Si tu ressens actuellement une douleur \u00e0 l\u2019\u00e9paule ou si la prise large te cause une g\u00eane aux \u00e9paules, \u00e9vite compl\u00e8tement cet exercice. Entra\u00eene le dos avec des <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6412\">tractions en prise normale<\/a>, l\u00e9g\u00e8rement plus large que les \u00e9paules, ou choisis un autre exercice pour le <a href=\"https:\/\/training.fit\/fr\/?taxonomy=muskelgruppe&amp;term=haut-du-dos\">haut du dos<\/a>.<\/p>\n","protected":false},"featured_media":6423,"parent":0,"template":"","meta":[],"muskelgruppe":[1664,1676],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Tractions avec prise large","target-muscles":24759,"equipment":5070,"muscles":[5363,5361,5365,5362],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[6478,6480]},"yoast_head":"<title>Tractions en prise large | Training.fit<\/title>\n<meta name=\"description\" content=\"Tractions en prise large : d\u00e9couvre les limites de cette prise et ses alternatives. 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