{"id":8528,"date":"2026-10-17T14:01:15","date_gmt":"2026-10-17T12:01:15","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8528"},"modified":"2026-10-17T20:56:17","modified_gmt":"2026-10-17T18:56:17","slug":"supino-reto","status":"publish","type":"uebung","link":"https:\/\/training.fit\/pt-br\/exercicio\/supino-reto\/","title":{"rendered":"Supino reto com barra"},"content":{"rendered":"<p>O supino reto com barra \u00e9 um <strong>exerc\u00edcio b\u00e1sico essencial<\/strong> n\u00e3o s\u00f3 no fisiculturismo, mas tamb\u00e9m em v\u00e1rias outras modalidades de for\u00e7a<span id='quelle-1-8528' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/pt-br\/exercicio\/supino-reto\/#quelle-bottom-1-8528' ><sup>[1]<\/sup><\/a><\/span>. Deitado em um banco reto, voc\u00ea empurra uma barra verticalmente para cima, a partir do peito.<\/p>\n<p>Esse exerc\u00edcio \u00e9 excelente para trabalhar os m\u00fasculos do peito de forma direcionada, por isso est\u00e1 presente em quase todo <a href=\"https:\/\/training.fit\/pt-br\/?post_type=trainingsplan\">plano de treino<\/a>. O supino, o agachamento e o levantamento terra s\u00e3o as tr\u00eas provas do powerlifting.<\/p>\n<p>Existem <strong>v\u00e1rias varia\u00e7\u00f5es<\/strong> do supino, como o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9167\">supino reto com halteres<\/a>, o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9489\">supino inclinado<\/a> e o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9303\">supino declinado<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\">Execu\u00e7\u00e3o correta<\/span><\/h2>\n<p><span class=\"num-2\">Embora seja um exerc\u00edcio comum, o supino <strong>costuma ser executado de forma incorreta<\/strong>. <\/span><span class=\"num-2\">Os erros podem ocorrer na posi\u00e7\u00e3o deitada, na posi\u00e7\u00e3o dos ombros, na pegada, no ponto de descida da barra e na execu\u00e7\u00e3o do movimento. <\/span><\/p>\n<p>Para que o supino seja eficaz, voc\u00ea precisa de um bom est\u00edmulo de treino, e a melhor forma de conseguir isso \u00e9 com a t\u00e9cnica correta: procure diminuir o \u00e2ngulo entre os bra\u00e7os e o tronco, em vez de abrir os cotovelos para os lados, e forme tamb\u00e9m um arco na lombar ao se deitar no banco reto, conhecido como <strong>&#8220;ponte<\/strong>&#8220;.<\/p>\n<p>Se voc\u00ea est\u00e1 come\u00e7ando a fazer supino, use apenas a barra, sem anilhas. Assim, voc\u00ea aprende rapidamente o movimento, com pouco risco de les\u00e3o.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Video_de_demonstracao\">V\u00eddeo de demonstra\u00e7\u00e3o<\/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%2FTDSXgCB6KfI%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/TDSXgCB6KfI\" \/><meta itemprop=\"duration\" content=\"PT7M17S\" \/><meta itemprop=\"uploadDate\" content=\"2019-03-17T16:20:03Z\" \/><meta itemprop=\"name\" content=\"How To Bench Press Without Shoulder Pain (4 Mistakes You\u2019re Probably Making)\" \/><meta itemprop=\"description\" content=\"The bench press is one of the most effective exercises for developing and strengthening the upper body. However, despite its effectiveness, it\u2019s also the one exercise that lifters seem to have the most trouble with; primarily due to shoulder pain when benching or after benching. And in many cases, this is simply a result of various tweaks that need to be made in your bench press form. In this video, I\u2019ll go through exactly how to bench without pain and how to permanently avoid shoulder pain when benching. The first bench press form mistake people make that causes shoulder pain is failing to retract the shoulderblades throughout the press. Whenever we\u2019re benching, we want to have our shoulder blades retracted or pinched together as if you were going to pinch a pencil between those blades. If we don\u2019t have the shoulder blades retracted what actually tends to happen is the upper arm will round forward which can cause shoulder pain when benching. So what you want to do is before you press, depress your upper, and then pinch your shoulders blades together. Then, maintain this tightness by actively squeezing your shoulder blades together as you bench press, and avoid the mistake of opening up the shoulder blades and losing tightness at the bottom or as you push up. Another common mistake contributing to shoulder pain while bench pressing is benching with a completely flat back. Although most people won\u2019t need an exaggerated arch as seen with powerlifters, you do want to ensure there\u2019s some arch present between in your upper back. And the reason for this is similar to what we saw with retracting your shoulder blades, as a slight arch in the upper back places the glenohumeral joint in an externally rotated, safer position. But to properly implement this while avoiding injury, note that you\u2019re not simply arching your lower back. What you want to do is arch your upper back instead by retracting your shoulder blades as we previously discussed, and then raise your chest up towards the ceiling which will naturally create space between your back and the bench which you then want to maintain as a solid base of support for your press. Next, to bench press without pain, you need to avoid the mistake of touching the bar too high on your chest while excessively flaring the elbows out at a 90 degree angle and pressing the bar straight up and down. This puts the shoulder in an internally rotated position and can thus cause pain when benching. So what you want to do is instead realize that the bar path of your bench press shouldn\u2019t be straight up and down. It should actually start above your shoulder, come down to around the level of your sternum or nipple height and then curve diagonally back towards the starting point. And to achieve this without harming your shoulders, you need to tuck your elbows to roughly a 75-degree angle such that your elbows remain closer to the body and more or less directly under the bar throughout each rep. This will not only lead to a safer press, but a stronger one as well. Lastly, avoid the bench press form mistake of not having your elbows stacked under the bar. This creates unnecessary torque on the shoulder joint which can then cause shoulder pain. If your elbows are unaligned when viewed from the front or back, then the problem is likely with your grip width that needs adjusting. If your elbows are unaligned when viewed from the side, then it\u2019s likely that you\u2019re overtucking your elbows too close to your sides when you press. So to fix this, you simply want to adjust the angle of your elbow during the press by flaring them out a little more such that they remain relatively underneath the bar. Now if you want to see the best results then it\u2019s vital that you not only choose the right exercises and variations, but that you also implement and progress them correctly within your routine. And this is exactly what my Built With Science programs do. They\u2019re designed to be an all-in-one evidence-based program that optimizes all your training variables AND nutrition such that you\u2019re able to progress as quickly as possible. To get started, simply take my starting-point analysis tool further below to find which program is best for you: https:\/\/builtwithscience.com\/bws-free-fitness-quiz\/gender?utm_source=Youtube&amp;utm_medium=Video&amp;utm_content=Descriptionbox&amp;utm_campaign=BenchpresswithoutshoulderpainMar172019 WRITTEN ARTICLE: https:\/\/builtwithscience.com\/shoulder-pain-bench-press\/ FILMED + MOTION GRAPHIC EDITING DONE BY: Abdo Megahid Vimeo: https:\/\/www.vimeo.com\/abdohmegahed Facebook: https:\/\/www.facebook.com\/abdohmegahid Instagram: @abdohmegahed FILMED AT: Club One Fitness https:\/\/www.facebook.com\/Club-One-Fitness-646126802156659\/ STUDIES: https:\/\/www.researchgate.net\/publication\/312266298_Exercise_Modification_Strategies_to_Prevent_and_Train_Around_Shoulder_Pain https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9168344 Music: Soundcloud.com\/lakeyinspired\"><div class=\"lyte-wrapper\" title=\"How To Bench Press Without Shoulder Pain (4 Mistakes You&rsquo;re Probably Making)\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_TDSXgCB6KfI\"><div id=\"lyte_TDSXgCB6KfI\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FTDSXgCB6KfI%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To Bench Press Without Shoulder Pain (4 Mistakes You\u2019re Probably Making)<\/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\/TDSXgCB6KfI\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FTDSXgCB6KfI%2F0.jpg\" alt=\"How To Bench Press Without Shoulder Pain (4 Mistakes You&rsquo;re Probably Making)\" width=\"853\" height=\"460\" \/><br \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Instrucoes_passo_a_passo\">Instru\u00e7\u00f5es passo a passo<\/span><\/h3>\n<p class=\"num\">Deite-se de costas no banco reto. A barra no suporte deve ficar aproximadamente na altura dos olhos.<\/p>\n<p class=\"num\">Mantenha os p\u00e9s firmes no ch\u00e3o. Na academia, algumas pessoas levantam as pernas ou colocam os p\u00e9s no banco, mas voc\u00ea deve evitar isso. Manter os p\u00e9s no ch\u00e3o oferece a melhor estabilidade.<\/p>\n<p class=\"num\">Aproxime as esc\u00e1pulas.<\/p>\n<p class=\"num\">Pressione os p\u00e9s contra o ch\u00e3o e contraia a lombar. Dessa forma, voc\u00ea cria um leve arco na regi\u00e3o lombar, a chamada &#8220;ponte&#8221;.<\/p>\n<p class=\"num\">Estenda os bra\u00e7os para cima e segure a barra. Em seguida, afaste cada m\u00e3o para fora por uma dist\u00e2ncia equivalente \u00e0 largura de uma m\u00e3o. Sua pegada deve ficar um pouco mais aberta que a largura dos ombros. A largura da pegada pode distribuir o trabalho de forma um pouco diferente entre peitorais, ombros e tr\u00edceps, mas os estudos n\u00e3o mostram um padr\u00e3o fixo. No fim, a pegada ideal depende da sua estrutura corporal.<\/p>\n<p class=\"num\">Ao segurar a barra, envolva-a com o polegar por seguran\u00e7a. N\u00e3o use a chamada pegada sem polegar (veja abaixo).<\/p>\n<p class=\"num\">Retire a barra do suporte. Evite dobrar demais os punhos.<\/p>\n<p class=\"num\">Des\u00e7a a barra de maneira uniforme em dire\u00e7\u00e3o ao peito, sem muita velocidade. Mantenha os cotovelos apontados para baixo, em dire\u00e7\u00e3o aos p\u00e9s, em vez de abri-los para os lados. Mantenha as esc\u00e1pulas aproximadas durante todo o movimento. Inspire ao descer a barra.<\/p>\n<p class=\"num\">O ponto exato em que a barra chega ao descer depende da sua anatomia. Para algumas pessoas, fica na altura dos mamilos; para outras, um pouco acima ou abaixo. N\u00e3o des\u00e7a a barra muito perto do pesco\u00e7o.<\/p>\n<p class=\"num\">H\u00e1 opini\u00f5es diferentes sobre encostar ou n\u00e3o a barra no peito. Desde que voc\u00ea n\u00e3o apoie o peso no corpo nem use o impulso de uma batida no peito para subir a barra, isso n\u00e3o deve fazer muita diferen\u00e7a.<\/p>\n<p class=\"num\">Fa\u00e7a a subida da forma mais r\u00e1pida e uniforme poss\u00edvel, soltando o ar durante o movimento.<\/p>\n<p class=\"num\">Ao chegar ao topo, mantenha o corpo contra\u00eddo, evite estender completamente os bra\u00e7os e repita.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ajuda_no_supino\">Ajuda no supino<\/span><\/h3>\n<p>O auxiliar \u00e9 algu\u00e9m que d\u00e1 suporte a quem est\u00e1 treinando e <strong>pode ajudar a completar uma repeti\u00e7\u00e3o<\/strong>.<\/p>\n<p>Durante o supino, um \u00fanico auxiliar fica atr\u00e1s do banco reto, junto \u00e0 cabe\u00e7a de quem treina, ou dois auxiliares ficam ao lado do banco. Na academia, o mais comum \u00e9 contar com uma s\u00f3 pessoa. Se voc\u00ea pretende treinar at\u00e9 a falha muscular e n\u00e3o tem um rack com barras de seguran\u00e7a ou uma m\u00e1quina Smith dispon\u00edvel, vale pedir ajuda a algu\u00e9m na academia. Na pr\u00e1tica, isso costuma ser tranquilo e pode ser feito rapidamente nos intervalos entre as s\u00e9ries.<\/p>\n<p>Como auxiliar, posicione-se com firmeza junto \u00e0 cabeceira do banco reto. O ideal \u00e9 perguntar antes quantas repeti\u00e7\u00f5es seu parceiro de treino pretende fazer. S\u00f3 intervenha ao perceber que ele n\u00e3o consegue completar uma repeti\u00e7\u00e3o sozinho. Em geral, ajudar demais n\u00e3o \u00e9 bem-vindo, porque reduz o est\u00edmulo de treino.<\/p>\n<p>Curiosidade: <a href=\"https:\/\/training.fit\/pt-br\/?p=6157\">um estudo mostrou<\/a> que a simples presen\u00e7a de um auxiliar durante o supino pode permitir que voc\u00ea complete mais repeti\u00e7\u00f5es. Isso ajuda no momento, e treinar com outras pessoas tamb\u00e9m pode favorecer seus ganhos de for\u00e7a a longo prazo.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Supino_sem_auxiliar_com_seguranca\">Supino sem auxiliar, com seguran\u00e7a<\/span><\/h3>\n<p>Mesmo sem encontrar um auxiliar, voc\u00ea pode fazer supino com seguran\u00e7a usando diferentes equipamentos de treino.<\/p>\n<p>A <strong>primeira op\u00e7\u00e3o<\/strong> \u00e9 um rack com barras de seguran\u00e7a, a melhor escolha para fazer supino com pesos livres de forma segura. Ele pode ser usado tanto na academia quanto em uma academia em casa. Basta posicionar corretamente as barras de seguran\u00e7a para que n\u00e3o atrapalhem a descida da barra.<\/p>\n<p>A melhor forma de fazer isso \u00e9 a seguinte: como mencionado acima, forme a &#8220;ponte&#8221; durante o supino. Assim, a barra n\u00e3o toca nas barras de seguran\u00e7a durante a descida. Se n\u00e3o conseguir empurrar o peso em mais uma repeti\u00e7\u00e3o, relaxe o corpo e desfa\u00e7a a ponte aos poucos. Ent\u00e3o, apoie o peso nas barras de seguran\u00e7a.<\/p>\n<p>A <strong>segunda op\u00e7\u00e3o<\/strong> para fazer supino com seguran\u00e7a sem auxiliar \u00e9 usar uma m\u00e1quina Smith. Embora alguns fisiculturistas n\u00e3o gostem do Smith porque o movimento guiado da barra ativa menos os m\u00fasculos estabilizadores, os m\u00fasculos principais ainda podem ser trabalhados de forma eficaz. Isso faz dele uma op\u00e7\u00e3o simples e segura para levantar cargas altas sozinho.<\/p>\n<p>A <strong>terceira op\u00e7\u00e3o<\/strong> \u00e9 usar suportes de seguran\u00e7a posicionados ao lado do banco reto. Por serem posicionados de forma independente, esses suportes podem n\u00e3o proteger voc\u00ea em todas as situa\u00e7\u00f5es, como mostra o v\u00eddeo a seguir.<\/p>\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%2Fy1zB-Bu6V44%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/y1zB-Bu6V44\" \/><meta itemprop=\"duration\" content=\"PT31S\" \/><meta itemprop=\"uploadDate\" content=\"2014-05-27T20:45:31Z\" \/><meta itemprop=\"name\" content=\"Bench Press Fail (safety bars failure)\" \/><meta itemprop=\"description\" content=\"For licensing inquiries please contact licensing[at]jukinmedia.com\"><div class=\"lyte-wrapper\" title=\"Bench Press Fail (safety bars failure)\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_y1zB-Bu6V44\"><div id=\"lyte_y1zB-Bu6V44\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fy1zB-Bu6V44%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Bench Press Fail (safety bars failure)<\/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\/y1zB-Bu6V44\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fy1zB-Bu6V44%2F0.jpg\" alt=\"Bench Press Fail (safety bars failure)\" width=\"853\" height=\"460\" \/><br \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Erros_comuns_e_lesoes\">Erros comuns e les\u00f5es<\/span><\/h2>\n<p><strong>Evite descer o peso r\u00e1pido demais<\/strong>. Voc\u00ea deve subir a barra o mais r\u00e1pido poss\u00edvel, mas n\u00e3o deve faz\u00ea-la quicar no peito para ganhar impulso. Al\u00e9m de poder causar les\u00f5es, isso reduz o efeito geral do exerc\u00edcio em compara\u00e7\u00e3o com a execu\u00e7\u00e3o correta.<\/p>\n<p>Mantenha os cotovelos e os ombros\/esc\u00e1pulas na posi\u00e7\u00e3o correta, como descrito acima. Caso contr\u00e1rio, as articula\u00e7\u00f5es podem sofrer uma sobrecarga, o que pode trazer problemas a longo prazo.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pegada_sem_polegar_sim_ou_nao\">Pegada sem polegar: sim ou n\u00e3o?<\/span><\/h3>\n<p>Uma d\u00favida comum diz respeito \u00e0 pegada no supino. O polegar deve envolver a barra ou ficar junto dos outros dedos? Em termos simples, \u00e9 <strong>mais seguro envolver a barra com o polegar (pegada fechada)<\/strong>. Isso ajuda a impedir que o peso role para fora da palma da m\u00e3o, por isso vale adotar esse h\u00e1bito desde o in\u00edcio.<\/p>\n<p>A pegada sem polegar tamb\u00e9m \u00e9 conhecida como &#8220;<strong>pegada suicida<\/strong>&#8220;. O maior problema dessa pegada \u00e9 que a barra pode rolar em dire\u00e7\u00e3o \u00e0s pernas com mais facilidade. Se voc\u00ea perder o impulso, se descuidar ou as duas coisas, pode perder a pegada e deixar a barra cair. As consequ\u00eancias podem ser graves.<\/p>\n<p>Ent\u00e3o por que a pegada sem polegar \u00e9 usada? Muitas pessoas dizem que ela permite sentir melhor o trabalho muscular e reduz a dor nos bra\u00e7os e nos ombros. Al\u00e9m disso, colocar o polegar ao lado dos outros dedos facilita manter os cotovelos perto do corpo, em vez de abri-los para fora.<\/p>\n<p>Apesar dos in\u00fameros alertas, a pegada sem polegar continua sendo usada. Se voc\u00ea decidir us\u00e1-la, o ideal \u00e9 faz\u00ea-lo somente em um rack com barras de seguran\u00e7a. Posicione essas barras a uma altura suficiente para que, em caso de acidente, a barra com o peso caia diretamente sobre elas, e n\u00e3o sobre voc\u00ea.<\/p>\n","protected":false},"featured_media":8534,"parent":0,"template":"","meta":[],"muskelgruppe":[1625,1611,1612],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":false,"other-names":"Bench press","target-muscles":30960,"equipment":[4951,4948],"muscles":[5244,5241,5221,5223],"supporting-muscles":null,"training-type":null,"training-plans":[5464,5475,5473,5471,5477,28674,28680,28686,28692,28698,28734,28740,28746,28752,28758,28764,28776,28782,28800,28806,28812],"alternative_exercises":[9167,9252,8760,8863,8348,9193,9489,9460,9174,9303,9271,9862,10008,10014,6937,7831,7985,7919]},"yoast_head":"<title>Supino reto com barra - Como fazer &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Aprenda a fazer o supino reto: posi\u00e7\u00e3o no banco, pegada, trajeto da barra e erros comuns, com instru\u00e7\u00f5es passo a passo.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/pt-br\/exercicio\/supino-reto\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Supino reto com barra\" \/>\n<meta property=\"og:description\" content=\"Aprenda a fazer o supino reto: posi\u00e7\u00e3o no banco, pegada, trajeto da barra e erros comuns, com instru\u00e7\u00f5es passo a passo.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/pt-br\/exercicio\/supino-reto\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T18:56:17+00:00\" \/>\n<meta property=\"og:image\" 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