{"id":6608,"date":"2026-10-17T14:11:49","date_gmt":"2026-10-17T12:11:49","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6608"},"modified":"2026-10-17T14:11:49","modified_gmt":"2026-10-17T12:11:49","slug":"sit-ups-banc-decline","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/sit-ups-banc-decline\/","title":{"rendered":"Sit-ups sur banc d\u00e9clin\u00e9"},"content":{"rendered":"<p>Les sit-ups sur banc d\u00e9clin\u00e9 sont un cran au-dessus des \u00ab <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6603\">sit-ups au sol<\/a> \u00bb classiques et s\u2019adressent aux pratiquants avanc\u00e9s. Le mouvement reste le m\u00eame : tu t\u2019allonges sur le dos et rel\u00e8ves le haut du corps vers les jambes en fl\u00e9chissant les hanches, mais tu pars avec le corps inclin\u00e9 vers le bas. Cela augmente l\u2019amplitude du mouvement et fait travailler plus efficacement la partie sup\u00e9rieure des abdominaux.<\/p>\n<p>Pour entra\u00eener le haut des abdominaux, tu peux aussi essayer les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6335\">crunchs <\/a>ou les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6340\">crunchs \u00e0 la poulie<\/a>. Pour travailler le bas des abdominaux, essaie les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6435\">relev\u00e9s de genoux<\/a> ou les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6554\">ciseaux<\/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 pr\u00e9cise pour l\u2019angle de d\u00e9clinaison, mais il vaut mieux commencer avec un angle faible afin de t\u2019habituer \u00e0 la nouvelle position et au mouvement. Augmente l\u2019angle \u00e0 mesure que ta condition physique progresse. Une plage de 30 \u00e0 45 degr\u00e9s est g\u00e9n\u00e9ralement recommand\u00e9e.<\/p>\n<p>Pour la position des bras, tu peux garder les mains rel\u00e2ch\u00e9es pr\u00e8s de la t\u00eate ou les placer sur la poitrine. Dans les deux cas, ne te sers pas des bras pour prendre de l\u2019\u00e9lan ou te tirer vers le haut.<\/p>\n<p>Les sit-ups sur banc d\u00e9clin\u00e9 permettent aussi d\u2019ajouter facilement une charge \u00e0 l\u2019entra\u00eenement. Si les sit-ups classiques ne sont plus assez difficiles pour toi, essaie de tenir un disque muni d\u2019une poign\u00e9e devant la poitrine. L\u2019amplitude plus importante rend cet exercice plus efficace que les sit-ups classiques.<\/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%2FIINnwHwexkg%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/IINnwHwexkg\" \/><meta itemprop=\"duration\" content=\"PT1M21S\" \/><meta itemprop=\"uploadDate\" content=\"2018-09-26T20:18:11Z\" \/><meta itemprop=\"name\" content=\"Build Six Pack Abs With Decline Sit Ups [Advanced Technique]\" \/><meta itemprop=\"description\" content=\"Next, watch How to do a Perfect Plank for a scalable core-strength starting point: https:\/\/www.youtube.com\/watch?v=oUu_4RuySbA Train with SST in Tampa, St. Petersburg, or Tallahassee: https:\/\/seriouslystrongtraining.com\/schedule-your-free-strategy-session\/?utm_source=youtube&amp;utm_medium=organic&amp;utm_campaign=evergreen_strength&amp;utm_content=decline_situps This lesson demonstrates a decline sit-up as a more demanding trunk- and hip-flexion exercise. Use a stable setup, a deliberate range, and a version that fits your current training experience. Do not force an exercise that is painful or difficult to control. More core-training guidance: https:\/\/seriouslystrongtraining.com\/the-serious-guide-to-core-abs-training\/ Website: https:\/\/seriouslystrongtraining.com\/ Facebook: https:\/\/www.facebook.com\/SeriouslyStrongTraining\/ Instagram: https:\/\/www.instagram.com\/seriouslystrong\/\"><div class=\"lyte-wrapper\" title=\"Build Six Pack Abs With Decline Sit Ups [Advanced Technique]\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_IINnwHwexkg\"><div id=\"lyte_IINnwHwexkg\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FIINnwHwexkg%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Build Six Pack Abs With Decline Sit Ups [Advanced Technique]<\/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\/IINnwHwexkg\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FIINnwHwexkg%2F0.jpg\" alt=\"Build Six Pack Abs With Decline Sit Ups [Advanced Technique]\" 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\">Commence par t\u2019asseoir sur le banc d\u00e9clin\u00e9, qui doit \u00eatre r\u00e9gl\u00e9 \u00e0 environ 30 \u00e0 45 degr\u00e9s.<\/p>\n<p class=\"num\">Bloque tes jambes dans les supports pr\u00e9vus, derri\u00e8re les coussins.<\/p>\n<p class=\"num\">Place les mains rel\u00e2ch\u00e9es devant la poitrine, puis penche-toi en arri\u00e8re jusqu\u2019\u00e0 ce que le dos et la t\u00eate touchent le banc. Garde le dos droit avec une l\u00e9g\u00e8re cambrure. Tu es maintenant en position de d\u00e9part.<\/p>\n<p class=\"num\">Rel\u00e8ve le haut du corps vers les genoux en arrondissant l\u00e9g\u00e8rement le dos afin d\u2019obtenir une contraction plus forte des abdominaux. Maintiens bri\u00e8vement la position haute, puis redescends lentement et de fa\u00e7on contr\u00f4l\u00e9e 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>Veille \u00e0 utiliser toute l\u2019amplitude du mouvement. Le plus simple est de garder le dos droit, et non fl\u00e9chi, dans la position de d\u00e9part. Si tu arrondis le dos, le haut des abdominaux travaille moins.<\/p>\n<p>Pas de balancement pendant les sit-ups sur banc d\u00e9clin\u00e9, car il diminue l\u2019efficacit\u00e9 de l\u2019exercice. Il te suffit d\u2019y pr\u00eater attention pour l\u2019\u00e9viter, puisque tes jambes sont bloqu\u00e9es dans le banc.<\/p>\n<p>La position des bras peut \u00e9galement poser probl\u00e8me. Si tu gardes les mains derri\u00e8re la t\u00eate, ne tire pas celle-ci vers le haut, car cela impose une contrainte inutile \u00e0 la nuque. Pose les doigts sans pression \u00e0 l\u2019arri\u00e8re de la t\u00eate ou garde les bras devant la poitrine.<\/p>\n","protected":false},"featured_media":6614,"parent":0,"template":"","meta":[],"muskelgruppe":[1661],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Sit-ups d\u00e9clin\u00e9s","target-muscles":24577,"equipment":[5075],"muscles":[5393],"supporting-muscles":[],"training-type":[],"training-plans":[5493],"alternative_exercises":[6603,7381,6737,7337]},"yoast_head":"<title>Sit-ups sur banc d\u00e9clin\u00e9 | Training.fit<\/title>\n<meta name=\"description\" content=\"Sit-ups sur banc d\u00e9clin\u00e9 : d\u00e9couvre l\u2019inclinaison du banc et le contr\u00f4le de la descente. 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