{"id":6421,"date":"2026-09-26T19:06:21","date_gmt":"2026-09-26T17:06:21","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6421"},"modified":"2026-09-26T19:06:22","modified_gmt":"2026-09-26T17:06:22","slug":"tractions-prise-neutre","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/tractions-prise-neutre\/","title":{"rendered":"Tractions en prise neutre"},"content":{"rendered":"<p>Les tractions en prise neutre (ou prise marteau) sont une variante des <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6412\">tractions classiques<\/a> avec une prise diff\u00e9rente. Le mouvement reste le m\u00eame : suspends-toi \u00e0 une barre et tire ton corps vers le haut jusqu\u2019\u00e0 ce que le menton arrive \u00e0 hauteur des mains.<\/p>\n<p>La principale diff\u00e9rence avec les tractions en pronation se situe dans la position des mains et des bras. En prise marteau, les paumes se font face. Cela modifie toutefois l\u2019activation musculaire moins que tu ne le penses peut-\u00eatre : dans une \u00e9tude men\u00e9e aupr\u00e8s de 19 hommes entra\u00een\u00e9s en musculation, seule la partie moyenne du trap\u00e8ze \u00e9tait <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1050641116302978\" target=\"_blank\" rel=\"noopener\">significativement plus activ\u00e9e<\/a> en pronation qu\u2019en prise marteau. Les biceps, le delto\u00efde moyen, le haut des pectoraux et les grands dorsaux travaillaient de fa\u00e7on similaire avec les deux prises.<span id='quelle-1-6421' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/fr\/exercice\/tractions-prise-neutre\/#quelle-bottom-1-6421' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>Les tractions en prise marteau constituent une alternative int\u00e9ressante aux tractions en pronation si tu veux varier ta prise. Selon les personnes, elles peuvent \u00eatre plus faciles pour les d\u00e9butants et permettre de s\u2019initier au mouvement lorsque les tractions classiques sont trop difficiles.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>La plupart des barres dot\u00e9es de poign\u00e9es parall\u00e8les proposent deux largeurs : \u00e9troite et large. La prise large est g\u00e9n\u00e9ralement plus difficile que les tractions classiques. Les d\u00e9butants devraient commencer avec une prise marteau \u00e9troite.<\/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%2FBOKk34bxFDM%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/BOKk34bxFDM\" \/><meta itemprop=\"duration\" content=\"PT1M8S\" \/><meta itemprop=\"uploadDate\" content=\"2016-10-28T07:50:26Z\" \/><meta itemprop=\"name\" content=\"Inner Hammer Grip Pull Up - IRON GYM\u00ae Training Academy\" \/><meta itemprop=\"description\" content=\"IRON GYM\u00ae Learn how to perform Inner Hammer Grip Pull Up with IRON GYM MAX. IRON GYM MAX is similar product with IRON GYM Xtreme.\"><div class=\"lyte-wrapper\" title=\"Inner Hammer Grip Pull Up - IRON GYM&reg; Training Academy\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_BOKk34bxFDM\"><div id=\"lyte_BOKk34bxFDM\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FBOKk34bxFDM%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Inner Hammer Grip Pull Up - IRON GYM\u00ae Training Academy<\/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\/BOKk34bxFDM\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FBOKk34bxFDM%2F0.jpg\" alt=\"Inner Hammer Grip Pull Up - IRON GYM&reg; Training Academy\" 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 la barre de traction et saisis les poign\u00e9es en prise marteau, paumes face \u00e0 face.<\/p>\n<p class=\"num\" id=\"step2\">Fl\u00e9chis l\u00e9g\u00e8rement les jambes et laisse ton corps pendre \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 avec les bras et les muscles du dos jusqu\u2019\u00e0 ce que le menton soit \u00e0 hauteur des mains. Garde les coudes parall\u00e8les l\u2019un \u00e0 l\u2019autre, sans les \u00e9carter sur les c\u00f4t\u00e9s.<\/p>\n<p class=\"num\" id=\"step5\">Redescends lentement et de mani\u00e8re contr\u00f4l\u00e9e jusqu\u2019\u00e0 la position suspendue de d\u00e9part.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes\">Erreurs fr\u00e9quentes<\/span><\/h2>\n<p>En salle, tu verras parfois des personnes utiliser les jambes pour prendre de l\u2019\u00e9lan et faciliter l\u2019exercice. \u00c9vite cette erreur avec les tractions en prise marteau, comme avec toutes les autres variantes.<\/p>\n<p>Veille aussi \u00e0 utiliser toute l\u2019amplitude : descends suffisamment bas et remonte suffisamment haut. N\u2019effectuer que la moiti\u00e9 du mouvement r\u00e9duit consid\u00e9rablement l\u2019efficacit\u00e9 de l\u2019exercice.<\/p>\n","protected":false},"featured_media":6426,"parent":0,"template":"","meta":[],"muskelgruppe":[1662,1664,1676],"acf":{"isolation-type":"compound","difficulty":"easy","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Tractions en prise marteau, tractions en prise neutre serr\u00e9e","target-muscles":24777,"equipment":5070,"muscles":[5388,5349,5363,5361,5365,5362],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[6478,6480]},"yoast_head":"<title>Tractions en prise neutre | Training.fit<\/title>\n<meta name=\"description\" content=\"Tractions en prise neutre : d\u00e9couvre le placement sur les poign\u00e9es parall\u00e8les et le trajet des coudes. 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