{"id":8863,"date":"2026-09-26T12:50:26","date_gmt":"2026-09-26T10:50:26","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=8863"},"modified":"2026-09-26T12:50:26","modified_gmt":"2026-09-26T10:50:26","slug":"supino-com-elastico","status":"publish","type":"uebung","link":"https:\/\/training.fit\/pt-br\/exercicio\/supino-com-elastico\/","title":{"rendered":"Supino com el\u00e1stico"},"content":{"rendered":"<p>O supino com el\u00e1stico \u00e9 um excelente exerc\u00edcio para trabalhar bem os peitorais em casa. O movimento reproduz o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8760\">supino na m\u00e1quina<\/a>: voc\u00ea empurra o el\u00e1stico para longe do peito, vencendo sua resist\u00eancia.<\/p>\n<p>A grande vantagem do supino com el\u00e1stico \u00e9 que voc\u00ea n\u00e3o precisa de nenhum outro equipamento. Se voc\u00ea tem halteres em casa, o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8890\">crucifixo no ch\u00e3o<\/a> \u00e9 uma alternativa ou um complemento \u00fatil. Com um pouco mais de equipamento, voc\u00ea pode usar um banco e fazer o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9167\">supino com halteres<\/a> ou o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8883\">crucifixo tradicional<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\">Execu\u00e7\u00e3o correta<\/span><\/h2>\n<p>A execu\u00e7\u00e3o \u00e9 simples e depende de escolher a resist\u00eancia certa do el\u00e1stico. A resist\u00eancia n\u00e3o deve ser baixa nem alta demais.<\/p>\n<p>A ilustra\u00e7\u00e3o no topo desta p\u00e1gina mostra a vers\u00e3o em p\u00e9. Ela geralmente n\u00e3o \u00e9 pr\u00e1tica para fazer em casa, pois \u00e9 preciso prender o el\u00e1stico em algum lugar com seguran\u00e7a. H\u00e1 v\u00eddeos no YouTube em que as pessoas prendem o el\u00e1stico na porta ou o enrolam na ma\u00e7aneta. N\u00e3o fa\u00e7a isso. As ma\u00e7anetas podem se soltar com o tempo, e o el\u00e1stico pode escapar de uma porta fechada, causando les\u00f5es.<\/p>\n<p>Voc\u00ea pode ajustar a resist\u00eancia durante o treino simplesmente segurando o el\u00e1stico um pouco mais abaixo, encurtando-o dos dois lados (veja o v\u00eddeo). Mas, claro, \u00e9 importante manter uma pegada firme.<\/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%2Fj7_5RxYIXPc%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/j7_5RxYIXPc\" \/><meta itemprop=\"duration\" content=\"PT3M28S\" \/><meta itemprop=\"uploadDate\" content=\"2019-10-02T12:25:00Z\" \/><meta itemprop=\"name\" content=\"How to Do Flat Bench Press and Decline Press with Resistance Bands!\" \/><meta itemprop=\"description\" content=\"Flat Bench Press and Decline Press (no anchor) Select the level of band tension you want to use and lay it out flat on the floor. Slide the band under your back then do a bit of a hip bridge to secure the bands tightly and evenly under the arm pits. The first optional grip is just a wrap around the thumbs as you see here. This is the easier grip that makes the movement a bit easier to perform. The next grip is to spread the bands through the hands just like holding DB\u2019s. And the lower you grip the bands toward the start position, the more tension you create as well. Then just execute the movement as you would a regular flat DB press on a bench To create a simple variation \u2013 aim your angle of contraction more toward lower nipple range and you change the movement to a decline press. So within one simple set up \u2013 you have two optional exercise executions to target the pecs. And you need no anchor or any other piece of equipment. Once again the \u2018feel\u2019 on the muscle is different and that can be a great thing for varying forms of stimulus in order to garner a new level of adaptive response At the end we show you a simple way to create \u201can extended set\u201d to pump out more reps on a day when you are particularly \u2018feeling your oats\u2019 as the saying goes. \u2714 Download FREE Workouts and Books on my website \u00bb https:\/\/scottabelfitness.com\/ CHECK OUT SOME OF MY MOST POPULAR WORKOUT PROGRAMS BELOW: The Flexible Fitness Workout Program \u2013 https:\/\/scottabelfitness.com\/flexfit The Hardgainer Solution Program and Course\u2013 https:\/\/scottabelfitness.com\/hardgainer-solution-complete-course\/ The Busy Woman&#039;s Workout At Home Program Course \u2013 http:\/\/busywoman.fitness\/ 5-Day MET Training \u2013 https:\/\/scottabelfitness.com\/workouts\/5-day-met-training\/ 6-Day Hybrid \u2013 https:\/\/scottabelfitness.com\/workouts\/6-day-met-hybrid-training\/ Great Glutes \u2013 https:\/\/scottabelfitness.com\/greatglutes The Ultimate Figure Program \u2013 https:\/\/www.udemy.com\/women-workout-and-training-ultimate-figure-to-lose-fat-tone\/ Whole Body Hypertrophy \u2013 https:\/\/scottabelfitness.com\/workouts\/whole-body-hypertrophy\/\"><div class=\"lyte-wrapper\" title=\"How to Do Flat Bench Press and Decline Press with Resistance Bands!\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_j7_5RxYIXPc\"><div id=\"lyte_j7_5RxYIXPc\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fj7_5RxYIXPc%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do Flat Bench Press and Decline Press with Resistance Bands!<\/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\/j7_5RxYIXPc\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fj7_5RxYIXPc%2F0.jpg\" alt=\"How to Do Flat Bench Press and Decline Press with Resistance Bands!\" 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\">Coloque o el\u00e1stico no ch\u00e3o e deite-se diretamente sobre ele.<\/p>\n<p class=\"num\">Eleve o quadril e apoie o tronco sobre as esc\u00e1pulas. Ao mesmo tempo, puxe o el\u00e1stico para cima com as m\u00e3os, deixando os dois lados com o mesmo comprimento. Leve o el\u00e1stico at\u00e9 as axilas.<\/p>\n<p class=\"num\">Segure o el\u00e1stico firmemente com as duas m\u00e3os. Comece com os cotovelos flexionados ao lado do tronco e as m\u00e3os perto do peito. Os antebra\u00e7os apontam para cima, com as m\u00e3os acima dos cotovelos.<\/p>\n<p class=\"num\">Mantenha os cotovelos pr\u00f3ximos do corpo e estenda os bra\u00e7os para cima de forma controlada. As m\u00e3os v\u00e3o se aproximar naturalmente.<\/p>\n<p class=\"num\">Depois, flexione os bra\u00e7os de forma controlada para voltar \u00e0 posi\u00e7\u00e3o inicial, mas procure manter alguma tens\u00e3o no el\u00e1stico at\u00e9 terminar a s\u00e9rie.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erros_comuns\">Erros comuns<\/span><\/h2>\n<p>Ao fazer esse exerc\u00edcio em p\u00e9, n\u00e3o prenda o el\u00e1stico em objetos ou m\u00f3veis soltos. Confira se o ponto de fixa\u00e7\u00e3o \u00e9 firme e n\u00e3o vai quebrar. Caso contr\u00e1rio, voc\u00ea pode ter uma surpresa desagrad\u00e1vel se o el\u00e1stico e a pe\u00e7a em que ele est\u00e1 preso atingirem suas costas ou a parte de tr\u00e1s da cabe\u00e7a.<\/p>\n","protected":false},"featured_media":8868,"parent":0,"template":"","meta":[],"muskelgruppe":[1625,1611],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":true,"other-names":"Supino com faixa el\u00e1stica, Supino com TheraBand","target-muscles":27279,"equipment":4960,"muscles":[5244,5241],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9167,8528,9252,8760,10008,10014,6937,7831,8512]},"yoast_head":"<title>Supino com el\u00e1stico - Instru\u00e7\u00f5es, infos &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Supino com el\u00e1stico: confira a posi\u00e7\u00e3o do el\u00e1stico para treinar no ch\u00e3o. Aprenda a t\u00e9cnica passo a passo e saiba quais erros evitar.\" \/>\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-com-elastico\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Supino com el\u00e1stico\" \/>\n<meta property=\"og:description\" content=\"Supino com el\u00e1stico: confira a posi\u00e7\u00e3o do el\u00e1stico para treinar no ch\u00e3o. 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