{"id":6510,"date":"2026-09-26T15:14:47","date_gmt":"2026-09-26T13:14:47","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6510"},"modified":"2026-09-26T15:14:47","modified_gmt":"2026-09-26T13:14:47","slug":"oiseau-machine","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/oiseau-machine\/","title":{"rendered":"Oiseau \u00e0 la machine"},"content":{"rendered":"<p>Comme l\u2019indique son nom anglais (reverse butterfly), l\u2019oiseau \u00e0 la machine est l\u2019exercice oppos\u00e9 au <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6332\">butterfly pour les muscles de la poitrine<\/a>. Il se pratique \u00e9galement sur une machine, mais cible les \u00e9paules, les trap\u00e8zes et le dos plut\u00f4t que la poitrine. Tu t\u2019assieds face \u00e0 la machine et d\u00e9places la charge en \u00e9cartant les bras vers l\u2019ext\u00e9rieur au lieu de les rapprocher devant ton corps.<\/p>\n<p>L\u2019exercice met principalement l\u2019accent sur le faisceau post\u00e9rieur du delto\u00efde, \u00e0 l\u2019arri\u00e8re de l\u2019\u00e9paule, tandis que les trap\u00e8zes et d\u2019autres muscles du haut du dos travaillent aussi.<\/p>\n<p>Comme alternative avec des poids libres, tu peux effectuer l\u2019<a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6513\">oiseau avec halt\u00e8res<\/a> ou la variante <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6520\">avec un \u00e9lastique<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>La plupart des machines pour l\u2019oiseau proposent diff\u00e9rentes poign\u00e9es. Tu peux g\u00e9n\u00e9ralement choisir entre une prise neutre, ou prise marteau, et une prise en pronation.<\/p>\n<p>Le choix de la prise d\u00e9pend en grande partie de tes pr\u00e9f\u00e9rences personnelles, m\u00eame si une <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23302754\/\" target=\"_blank\" rel=\"noopener\">\u00e9tude de 2013<\/a><span id='quelle-1-6510' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/fr\/exercice\/oiseau-machine\/#quelle-bottom-1-6510' ><sup>[1]<\/sup><\/a><\/span> a constat\u00e9 que la prise neutre entra\u00eenait dans l\u2019ensemble une activation musculaire l\u00e9g\u00e8rement plus forte.<\/p>\n<p>La prise neutre est donc recommand\u00e9e si tu veux solliciter au maximum tes \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%2F6yMdhi2DVao%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/6yMdhi2DVao\" \/><meta itemprop=\"duration\" content=\"PT6M12S\" \/><meta itemprop=\"uploadDate\" content=\"2019-01-18T23:00:00Z\" \/><meta itemprop=\"name\" content=\"How To Properly Use The Rear Delt Fly Machine (+ BONUS TIP)\" \/><meta itemprop=\"description\" content=\"The Rear Delt Fly is a GREAT exercise to make your shoulders look massive and provide that 3D look. One problem is that people often don&#039;t know how to use the rear delt fly machine, which can lead to shoulder issues or not properly working the rear delt. Danny shows you how to properly use the rear delt fly machine and also a crazy superset to grow your rear delts. Check out our Complete Guide To Growing Big Shoulders: https:\/\/www.mindpumpmedia.com\/p\/Complete-Guide-To-Growing-Big-Shoulders Subscribe to Mind Pump TV - https:\/\/goo.gl\/h44uXg A big error that many people do is when doing a rear delt fly is letting their scapula retract. This activates the rhomboid, an unseeable muscle. To fix that and instead hit the rear delt, stabilize the shoulder and think that the range of motion does not include the scapula moving backward. Another tip is to make sure that the collar bone is relatively close to the same height as the handles. Try to make sure that the arm is parallel with the ground and straight forward. Grip wise there are many ways to hold the rear delt fly, so try them all and find one that is comfortable with. A great add-on to the Rear Delt Fly Machine is a superset with a banded pull-apart. After fatiguing on the machine, take the band, pull it apart in the same way the rear delt fly machine works, arms back, scapula fixed, and hitting the rear delt even more. Try 2-4 times per week if you are trying to hit the rear delts often and add this at the end of your workout for 10-20 reps. If you liked this video check out these: The ONLY Upper Body Warm Up You Need: https:\/\/www.youtube.com\/watch?v=_Cq2qaDWEM0&amp;t=97s THIS Is Hurting Your Overhead Shoulder Press (FIX HERE!): https:\/\/youtu.be\/sAFt_NBFcUo Shoulder Workout Finisher You Need To Try: https:\/\/www.youtube.com\/watch?v=k0ZKc1B1bpY Check out Danny&#039;s Instagram Here: https:\/\/instagram.com\/danny.mantranga Big Thanks to Saiyan Strength for opening up their gym for us!! Check them out here: https:\/\/www.saiyanstrength.com\/ Instagram: https:\/\/www.instagram.com\/saiyanstrengthgym CONNECT WITH US: INSTAGRAM: http:\/\/bit.ly\/mindpumpmedia TWITTER: http:\/\/bit.ly\/2vN1qpE FACEBOOK: http:\/\/bit.ly\/2vq95cd SHOP MIND PUMP: http:\/\/bit.ly\/2uvQY6b PRIVATE FACEBOOK GROUP: http:\/\/bit.ly\/2vuntia PODCAST: iTUNES - http:\/\/apple.co\/2vMEPcA STITCHER - http:\/\/bit.ly\/2hQSIAS\"><div class=\"lyte-wrapper\" title=\"How To Properly Use The Rear Delt Fly Machine (+ BONUS TIP)\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_6yMdhi2DVao\"><div id=\"lyte_6yMdhi2DVao\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F6yMdhi2DVao%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To Properly Use The Rear Delt Fly Machine (+ BONUS TIP)<\/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\/6yMdhi2DVao\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F6yMdhi2DVao%2F0.jpg\" alt=\"How To Properly Use The Rear Delt Fly Machine (+ BONUS TIP)\" 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 face \u00e0 la machine. Avance jusqu\u2019\u00e0 ce que le haut de ton corps touche le coussin avant.<\/p>\n<p class=\"num\">Saisis les poign\u00e9es avec la variante de prise que tu pr\u00e9f\u00e8res, comme expliqu\u00e9 ci-dessus.<\/p>\n<p class=\"num\">Tire l\u00e9g\u00e8rement les \u00e9paules vers l\u2019arri\u00e8re. Tu es maintenant en position de d\u00e9part.<\/p>\n<p class=\"num\">\u00c9carte les bras lentement et de fa\u00e7on contr\u00f4l\u00e9e. Arr\u00eate le mouvement lorsque tu ne peux plus continuer sans bouger nettement les \u00e9paules.<\/p>\n<p class=\"num\">Marque une courte pause dans cette position, puis ram\u00e8ne les bras \u00e0 la position de d\u00e9part avec le m\u00eame contr\u00f4le, sans laisser la charge reposer compl\u00e8tement avant la r\u00e9p\u00e9tition suivante.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes\">Erreurs fr\u00e9quentes<\/span><\/h2>\n<p>Une erreur fr\u00e9quente consiste \u00e0 d\u00e9placer les \u00e9paules avec la charge. Veille \u00e0 ce qu\u2019elles restent sous tension pendant tout l\u2019exercice. D\u00e8s que tes \u00e9paules bougent pendant l\u2019\u00e9cartement des bras, arr\u00eate le mouvement et reviens \u00e0 la position de d\u00e9part.<\/p>\n<p>Dans l\u2019id\u00e9al, tu dois d\u00e9placer la charge de fa\u00e7on r\u00e9guli\u00e8re pendant tout le mouvement. Balancer ou tirer brusquement la charge r\u00e9duit la stimulation musculaire.<\/p>\n","protected":false},"featured_media":6516,"parent":0,"template":"","meta":[],"muskelgruppe":[1658,1659],"acf":{"isolation-type":"compound","difficulty":"easy","exercise-type":"machine","push-pull":"push","howto":true,"home-exercise":false,"other-names":"\u00c9cart\u00e9s invers\u00e9s \u00e0 la machine","target-muscles":24935,"equipment":5051,"muscles":[5367,5357,5358],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[6513,6520]},"yoast_head":"<title>Oiseau \u00e0 la machine | Training.fit<\/title>\n<meta name=\"description\" content=\"Oiseau \u00e0 la machine : d\u00e9couvre les diff\u00e9rences entre prise neutre et pronation. 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