{"id":9174,"date":"2026-09-26T12:39:36","date_gmt":"2026-09-26T10:39:36","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9174"},"modified":"2026-09-26T12:39:36","modified_gmt":"2026-09-26T10:39:36","slug":"supino-declinado-halteres","status":"publish","type":"uebung","link":"https:\/\/training.fit\/pt-br\/exercicio\/supino-declinado-halteres\/","title":{"rendered":"Supino declinado com halteres"},"content":{"rendered":"<p>O supino declinado com halteres \u00e9 uma \u00f3tima alternativa ao <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9303\">supino declinado com barra<\/a>, com foco na parte inferior do peitoral maior. O movimento \u00e9 o mesmo: voc\u00ea se deita em um banco declinado e empurra os halteres verticalmente com os bra\u00e7os, usando o peitoral. Assim como todas as varia\u00e7\u00f5es de supino, \u00e9 um exerc\u00edcio multiarticular que envolve o peito, os ombros e o tr\u00edceps.<\/p>\n<p><a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9167\">O supino reto com halteres<\/a> e o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9193\">supino inclinado com halteres<\/a> s\u00e3o outros dois exerc\u00edcios para o peito que voc\u00ea pode incluir na rotina. Com um banco ajust\u00e1vel, \u00e9 poss\u00edvel fazer esses exerc\u00edcios em casa.<\/p>\n<p>Outras alternativas ao supino declinado com halteres s\u00e3o o supino declinado com barra, o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9283\">crucifixo declinado<\/a> e o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8808\">mergulho nas paralelas<\/a>. O mergulho \u00e9 excelente para a parte inferior do peito, mas, por ser dif\u00edcil, \u00e9 mais indicado para praticantes avan\u00e7ados.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\">Execu\u00e7\u00e3o correta<\/span><\/h2>\n<p>Para executar o exerc\u00edcio corretamente, voc\u00ea precisa de um banco declinado ou de um banco reto com encosto ajust\u00e1vel. N\u00e3o existe uma regra fixa para o \u00e2ngulo, mas \u00e9 comum usar cerca de -15 graus.<\/p>\n<p>Os halteres permitem ajustar a trajet\u00f3ria dos bra\u00e7os \u00e0 sua estrutura corporal. Mova os dois pesos de maneira uniforme e controlada.<\/p>\n<p>O movimento do supino declinado \u00e9 parecido com o do mergulho nas paralelas, o que torna os dois exerc\u00edcios interessantes para treinar a parte inferior do peito. Quanto mais negativo for o \u00e2ngulo do banco, mais o exerc\u00edcio se aproxima do movimento do mergulho.<\/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%2FPf1nDoqx_1A%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/Pf1nDoqx_1A\" \/><meta itemprop=\"duration\" content=\"PT44S\" \/><meta itemprop=\"uploadDate\" content=\"2013-09-06T17:19:05Z\" \/><meta itemprop=\"name\" content=\"Decline Dumbbell Bench Press - Chest Exercise - Bodybuilding.com\" \/><meta itemprop=\"description\" content=\"For more exercises: http:\/\/bbcom.me\/ZML9cG Add this decline dumbbell bench press exercise to your chest workout! Decline Dumbbell Bench Press Exercise Data Type: Strength Main Muscle Worked: Chest Other Muscles: Shoulders, Triceps Equipment: Dumbbell Mechanics Type: Compound Level: Beginner Sport: No Force: Push Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. Once you are laying down, move the dumbbells in front of you at shoulder width. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.. Repeat the movement for the prescribed amount of repetitions of your training program. Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you. If using really heavy weights, it is best if a partner gives them to you as you lay down. Variations: You can use an exercise band or a barbell to perform this exercise. Similar to the Dumbbell Bench Press but on a decline bench. This works more of the lower chest.\"><div class=\"lyte-wrapper\" title=\"Decline Dumbbell Bench Press - Chest Exercise - Bodybuilding.com\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_Pf1nDoqx_1A\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_Pf1nDoqx_1A\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FPf1nDoqx_1A%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Decline Dumbbell Bench Press - Chest Exercise - Bodybuilding.com<\/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\/Pf1nDoqx_1A\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FPf1nDoqx_1A%2F0.jpg\" alt=\"Decline Dumbbell Bench Press - Chest Exercise - Bodybuilding.com\" 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\">Regule o encosto em um \u00e2ngulo negativo, de cerca de -15 graus. Pegue os halteres, sente-se no banco e prenda as pernas nos apoios para n\u00e3o escorregar para tr\u00e1s ao se deitar.<\/p>\n<p class=\"num\">Deite-se de costas e posicione os halteres acima do peito (veja o v\u00eddeo).<\/p>\n<p class=\"num\">Empurre os halteres verticalmente acima do peito, lado a lado, com os bra\u00e7os estendidos. As palmas das m\u00e3os devem ficar voltadas para os p\u00e9s.<\/p>\n<p class=\"num\">Retraia as esc\u00e1pulas.<\/p>\n<p class=\"num\">Des\u00e7a os halteres devagar, flexionando os cotovelos e levando os ombros para tr\u00e1s. Mantenha os cotovelos pr\u00f3ximos do corpo, sem abri-los demais. Mantenha as esc\u00e1pulas retra\u00eddas durante todo o movimento.<\/p>\n<p class=\"num\">Pare a descida quando sentir os m\u00fasculos do peito se alongarem ou quando a parte superior dos bra\u00e7os estiver aproximadamente paralela ao ch\u00e3o.<\/p>\n<p class=\"num\">Empurre os halteres de volta \u00e0 posi\u00e7\u00e3o inicial, estendendo os cotovelos e levando os bra\u00e7os de volta \u00e0 vertical, sobre o peito.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erros_comuns\">Erros comuns<\/span><\/h2>\n<p>A postura incorreta dos ombros pode reduzir o est\u00edmulo do treino no supino declinado. Retraia as esc\u00e1pulas e empurre o peso com o peitoral.<\/p>\n<p>Os cotovelos n\u00e3o devem ficar muito afastados nem pr\u00f3ximos demais do corpo durante o exerc\u00edcio. A posi\u00e7\u00e3o ideal depende da sua estrutura corporal.<\/p>\n","protected":false},"featured_media":9176,"parent":0,"template":"","meta":[],"muskelgruppe":[1627,1611],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":false,"other-names":"","target-muscles":27425,"equipment":[4990,4985],"muscles":[5244,5241,5223],"supporting-muscles":null,"training-type":null,"training-plans":5473,"alternative_exercises":[9303,9167,8528,9252]},"yoast_head":"<title>Supino declinado com halteres - Instru\u00e7\u00f5es, infos &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Supino declinado com halteres: confira os apoios das pernas e a posi\u00e7\u00e3o declinada. 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