{"id":6563,"date":"2026-09-26T16:22:14","date_gmt":"2026-09-26T14:22:14","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6563"},"modified":"2026-09-26T16:22:14","modified_gmt":"2026-09-26T14:22:14","slug":"developpe-incline-machine","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/developpe-incline-machine\/","title":{"rendered":"D\u00e9velopp\u00e9 inclin\u00e9 \u00e0 la machine"},"content":{"rendered":"<p>Le d\u00e9velopp\u00e9 inclin\u00e9 \u00e0 la machine est une variante d\u2019un exercice guid\u00e9 tr\u00e8s populaire pour les pectoraux. Le mouvement ressemble \u00e0 celui de la <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6329\">presse \u00e0 pectoraux \u00ab \u00e0 plat \u00bb classique<\/a> : en \u00e9loignant une charge de ta poitrine, tu fais travailler tes pectoraux. Le dossier inclin\u00e9 et le guidage de la machine concentrent le travail musculaire sur la partie sup\u00e9rieure de la poitrine.<\/p>\n<p>Cet exercice reproduit le <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6572\">d\u00e9velopp\u00e9 inclin\u00e9 avec une barre<\/a>. La machine guide la trajectoire tandis que les pectoraux, les \u00e9paules et les triceps d\u00e9placent la charge. Cela peut notamment aider les d\u00e9butants \u00e0 se familiariser avec le mouvement et \u00e0 pr\u00e9parer leurs muscles aux exercices avec charges libres. L\u2019exercice peut aussi servir \u00e0 \u00e9puiser les pectoraux apr\u00e8s une s\u00e9ance intense de musculation.<\/p>\n<p>Le d\u00e9velopp\u00e9 inclin\u00e9 \u00e0 la machine compl\u00e8te le <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6332\">butterfly \u00e0 la machine<\/a>, un autre exercice guid\u00e9 pour les pectoraux qui utilise un mouvement diff\u00e9rent et met l\u2019accent sur la partie centrale de la poitrine.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>Les possibilit\u00e9s de variation sont limit\u00e9es, car la presse inclin\u00e9e ne comporte g\u00e9n\u00e9ralement qu\u2019une seule paire de poign\u00e9es. Choisis une largeur de prise qui place tes mains dans le prolongement de tes avant-bras, vers l\u2019avant.<\/p>\n<p>R\u00e8gle le si\u00e8ge de sorte que les poign\u00e9es se trouvent au d\u00e9part \u00e0 peu pr\u00e8s au niveau du bas de la poitrine, ou \u00e0 l\u2019endroit indiqu\u00e9 par les consignes de r\u00e9glage de la machine. Tu dois pouvoir pousser confortablement en gardant le dos soutenu.<\/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%2Fig0NyNlSce4%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/ig0NyNlSce4\" \/><meta itemprop=\"duration\" content=\"PT1M45S\" \/><meta itemprop=\"uploadDate\" content=\"2010-09-04T20:00:37Z\" \/><meta itemprop=\"name\" content=\"How To: Incline Chest Press (Hammer Strength)\" \/><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: Incline Chest Press (Hammer Strength)\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_ig0NyNlSce4\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_ig0NyNlSce4\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fig0NyNlSce4%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To: Incline Chest Press (Hammer Strength)<\/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\/ig0NyNlSce4\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fig0NyNlSce4%2F0.jpg\" alt=\"How To: Incline Chest Press (Hammer Strength)\" 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 et adosse-toi. Ta t\u00eate et ton dos doivent toucher le dossier. Pose fermement les pieds au sol pour stabiliser ton corps dans cette position.<\/p>\n<p class=\"num\">Saisis les poign\u00e9es en pronation, le dos des mains tourn\u00e9 vers le haut.<\/p>\n<p class=\"num\">Pousse l\u00e9g\u00e8rement la charge vers l\u2019avant jusqu\u2019\u00e0 ressentir une tension dans la poitrine. Tu es maintenant en position de d\u00e9part.<\/p>\n<p class=\"num\">Pousse ensuite les poign\u00e9es vers l\u2019avant ou vers le haut. Garde le dos et la t\u00eate appuy\u00e9s contre le dossier. Ne tends pas compl\u00e8tement les bras ; conserve une l\u00e9g\u00e8re flexion des coudes. Maintiens bri\u00e8vement cette position, puis ram\u00e8ne lentement et de fa\u00e7on contr\u00f4l\u00e9e la charge jusqu\u2019\u00e0 la position de d\u00e9part.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes\">Erreurs fr\u00e9quentes<\/span><\/h2>\n<p>Choisis une hauteur de si\u00e8ge qui te permette de pousser confortablement en gardant le dos contre le dossier. La position des poign\u00e9es d\u00e9pend de la machine : prends le bas de la poitrine comme point de d\u00e9part et suis les consignes de r\u00e9glage de l\u2019appareil.<\/p>\n<p>Veille \u00e9galement \u00e0 ne pas tendre compl\u00e8tement les coudes \u00e0 la fin de la pouss\u00e9e ; garde-les l\u00e9g\u00e8rement fl\u00e9chis. De plus, ne repose pas la charge dans la position de d\u00e9part : garde toujours une l\u00e9g\u00e8re tension.<\/p>\n<p>Enfin, garde la t\u00eate et le dos dans une position constante. Ils doivent rester contre le coussin pendant tout l\u2019exercice, sans s\u2019en d\u00e9coller.<\/p>\n","protected":false},"featured_media":6569,"parent":0,"template":"","meta":[],"muskelgruppe":[1655,1674],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"machine","push-pull":"push","howto":true,"home-exercise":false,"other-names":"Presse \u00e0 pectoraux inclin\u00e9e, D\u00e9velopp\u00e9 inclin\u00e9 guid\u00e9","target-muscles":25255,"equipment":5051,"muscles":[5372,5369],"supporting-muscles":null,"training-type":null,"training-plans":[5495,5493],"alternative_exercises":[6469,6572,6462,6007,6505,7885]},"yoast_head":"<title>D\u00e9velopp\u00e9 inclin\u00e9 \u00e0 la machine | Training.fit<\/title>\n<meta name=\"description\" content=\"D\u00e9velopp\u00e9 inclin\u00e9 \u00e0 la machine : d\u00e9couvre le r\u00e9glage du si\u00e8ge et la trajectoire inclin\u00e9e. 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