Exercice de musculation : le développé couché

Cet exercice de musculation permet de développer les pectoraux (muscles de la poitrine). C’est un exercice  basique très efficace.

CONSIGNES pour le développé couché

Allongez-vous sur un banc, pieds au sol ou jambes fléchies et pieds sur le banc. Placez vos mains en pronation sur la barre (écartement largeur des épaules).

Soulevez la barre en soufflant, bras tendus au dessus de la poitrine. Redescendez la barre vers la poitrine en fléchissant  les bras et en inspirant.

SECURITE

Le dos reste collé au banc (ne cambrez pas).

Placez un partenaire derrière la barre pour éventuellement aider à la montée et à la descente

MUSCLES SOLLICITES

Grand et petit pectoral, triceps, deltoïde antérieur

Caraco brachial, grand dorsal

MATERIEL

Grande barre, un banc, des poids

Il existe des variantes de développé couché avec un banc incliné par exemple ou avec des haltères. Il existe même des machines à développé couché guidé qui permettent d’avoir un meilleur contrôle du mouvement  mais qui sollicitent moins les muscles profonds.

 
[youtube https://www.youtube.com/watch?v=1_k-ChdhzOo]

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