{"id":566,"date":"2018-08-16T07:48:42","date_gmt":"2018-08-16T07:48:42","guid":{"rendered":"https:\/\/blog.myogenlabs.com\/?p=566"},"modified":"2023-11-20T03:03:07","modified_gmt":"2023-11-20T03:03:07","slug":"arnold-press","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/fr\/arnold-press\/","title":{"rendered":"Construire des \u00e9paules de la taille de Schwarzenegger avec la presse Arnold"},"content":{"rendered":"<h1>Construire des \u00e9paules de la taille de Schwarzenegger avec la presse Arnold<\/h1>\n<p><a href=\"https:\/\/en.wikipedia.org\/wiki\/Arnold_Schwarzenegger\" target=\"_blank\" rel=\"noopener\"><strong>Arnold Schwarzenegger<\/strong><\/a> est sans doute le plus grand bodybuilder de tous les temps. Malgr\u00e9 sa grande taille et son apparence incroyablement bien d\u00e9finie, ses muscles \u00e9taient presque incroyablement arrondis et pleins. Si vous vous efforcez de devenir grand, il n&#039;y a pas de plus grand mod\u00e8le que le \u00ab\u00a0ch\u00eane autrichien\u00a0\u00bb.<\/p>\n<p>\u00c0 son apog\u00e9e, il \u00e9tait connu pour avoir des \u00e9paules particuli\u00e8rement larges et un corps \u00e9norme. Cela \u00e9tait en partie d\u00fb au volume et \u00e0 la fr\u00e9quence auxquels il s&#039;entra\u00eenait. <strong>Il a d\u00e9clar\u00e9 \u00e0 juste titre qu&#039;aucun exercice existant n&#039;a travaill\u00e9 les trois zones de l&#039;\u00e9paule<\/strong> \u2013 le delto\u00efde ant\u00e9rieur, le delto\u00efde lat\u00e9ral et le delto\u00efde post\u00e9rieur.<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/3ml7BH7mNwQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Son d\u00e9vouement \u00e0 la taille et \u00e0 la forme de ses \u00e9paules l&#039;a m\u00eame amen\u00e9 \u00e0 modifier la presse a\u00e9rienne de base, cr\u00e9ant une nouvelle version pour laquelle il est bien connu, <a href=\"https:\/\/www.menshealth.com\/fitness\/a19548466\/arnold-press\/\" target=\"_blank\" rel=\"noopener\">La presse Arnold<\/a>. Il a cr\u00e9\u00e9 cet exercice afin de travailler les 3 zones des \u00e9paules simultan\u00e9ment en utilisant une amplitude de mouvement accrue.<\/p>\n<p>L&#039;Arnold Press est un moyen tr\u00e8s efficace d&#039;entra\u00eener les \u00e9paules car <strong>il sollicite particuli\u00e8rement le delto\u00efde lat\u00e9ral\/t\u00eate m\u00e9diale.<\/strong> Cela peut souvent \u00eatre sous-travaill\u00e9 par rapport au reste de l&#039;\u00e9paule, qui subit un stress lors des exercices de type d\u00e9velopp\u00e9 couch\u00e9 et push up. Le d\u00e9veloppement du delto\u00efde lat\u00e9ral ajoutera une \u00e9paisseur et une largeur incomparables \u00e0 vos \u00e9paules.<\/p>\n<h2>Ex\u00e9cution de The Arnold Press<\/h2>\n<p><strong><em>\u00c9tape 1<\/em><\/strong><\/p>\n<p>Commencez en position debout avec vos coudes \u00e0 vos c\u00f4t\u00e9s. Saisissez un halt\u00e8re dans chaque main et soulevez les poids au niveau des \u00e9paules, les coudes pli\u00e9s et les paumes tourn\u00e9es vers vous.<\/p>\n<p><strong><em>\u00c9tape 2<\/em><\/strong><\/p>\n<p>Dans un mouvement fluide, appuyez sur les poids au-dessus de votre t\u00eate. \u00c9vitez de verrouiller vos coudes. En m\u00eame temps que vous poussez les poids vers le haut, faites pivoter vos mains de mani\u00e8re \u00e0 ce que vos paumes soient tourn\u00e9es vers l&#039;avant \u00e0 la hauteur de la presse. Expirez pendant que vous effectuez ce mouvement.<\/p>\n<p><strong><em>\u00c9tape 3<\/em><\/strong><\/p>\n<p>Faites une br\u00e8ve pause au sommet de la<a href=\"https:\/\/anabolic-coach.com\/fr\/avantages-levage-de-poids-lourds\/\" target=\"_blank\" rel=\"noopener\"> lever<\/a> puis inversez lentement le mouvement. Inspirez pendant que vous effectuez ce mouvement<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3048\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2.jpg\" alt=\"\" width=\"751\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/08\/Arnold-Press-2-608x341.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h2><strong>Conseils et variantes de The Arnold Press<\/strong><\/h2>\n<p>Cet exercice doit \u00eatre fait avec une stricte attention \u00e0 la forme pour une efficacit\u00e9 maximale.<strong> Afin d&#039;\u00e9viter des blessures potentielles, vous devez \u00e9viter de balancer le corps et de tricher.<\/strong><\/p>\n<p>Alors que The Arnold Press est traditionnellement ex\u00e9cut\u00e9 debout, vous pouvez effectuer le mouvement assis avec un banc offrant un soutien dorsal. Cette variation de la portance peut \u00e9galement \u00eatre r\u00e9alis\u00e9e pour assurer une parfaite isolation des muscles de l&#039;\u00e9paule. La variante assise est \u00e9galement la m\u00e9thode pr\u00e9f\u00e9r\u00e9e pour les personnes qui peuvent souffrir de probl\u00e8mes lombaires.<\/p>\n<h2>Pourquoi les coudes ne sont pas verrouill\u00e9s<\/h2>\n<p>Certains culturistes verrouillent les coudes et les opinions sont partag\u00e9es sur le moment o\u00f9 effectuer les verrouillages (en fonction de l&#039;exercice et de la m\u00e9thode d&#039;entra\u00eenement).<\/p>\n<blockquote><p>Pendant l&#039;Arnold Press, les coudes ne doivent pas \u00eatre verrouill\u00e9s. Le verrouillage des coudes lors d&#039;un mouvement de pression augmente le risque d&#039;hyperextension et de blessure. Il \u00e9limine \u00e9galement la tension des \u00e9paules, r\u00e9duisant ainsi l&#039;efficacit\u00e9 de l&#039;exercice. En ne verrouillant pas les coudes, vous isolez les \u00e9paules pendant toute la dur\u00e9e de l&#039;ascenseur.<\/p><\/blockquote>\n<h2>Conseils de s\u00e9curit\u00e9 importants<\/h2>\n<p>Il est important de consid\u00e9rer qu&#039;il s&#039;agit d&#039;un ascenseur assez avanc\u00e9 en raison de l&#039;amplitude de mouvement accrue et des mouvements de pression et de torsion effectu\u00e9s simultan\u00e9ment. Donc, <strong>L&#039;Arnold Press n&#039;est pas recommand\u00e9 pour les d\u00e9butants.<\/strong><\/p>\n<p>Parce que les muscles des \u00e9paules sont relativement petits par rapport aux autres muscles, ils peuvent \u00eatre facilement endommag\u00e9s pendant le mouvement de rotation. Par cons\u00e9quent, une attention particuli\u00e8re doit \u00eatre accord\u00e9e et si une douleur \u00e0 l&#039;\u00e9paule est ressentie \u00e0 n&#039;importe quel stade de l&#039;ascenseur, le mouvement doit \u00eatre imm\u00e9diatement arr\u00eat\u00e9.<\/p>\n<p>Une attention particuli\u00e8re doit \u00eatre port\u00e9e \u00e0 la partie rotation de l&#039;ascenseur. Veillez \u00e0 ne pas trop faire tourner les halt\u00e8res. La rotation dans chaque main doit \u00eatre effectu\u00e9e exactement simultan\u00e9ment.<\/p>\n<p>Lorsque vous apprenez \u00e0 faire la presse Arnold, vous devez faire attention et commencer avec des poids l\u00e9gers. Une fois que vous \u00eates habitu\u00e9 au mouvement et que vous pouvez coordonner le mouvement de pression et de torsion, vous pouvez commencer \u00e0 augmenter la charge.<\/p>\n<blockquote><p>L&#039;Arnold Press ne doit pas \u00eatre ex\u00e9cut\u00e9 par une personne qui se remet d&#039;une blessure \u00e0 l&#039;\u00e9paule ou d&#039;une chirurgie de la coiffe des rotateurs. Si une douleur est ressentie pendant le lifting, il est recommand\u00e9 de s&#039;arr\u00eater imm\u00e9diatement et de consulter un m\u00e9decin ou un physioth\u00e9rapeute avant votre prochain <a href=\"https:\/\/anabolic-coach.com\/fr\/8-entrainements-triceps-les-plus-puissants\/\" target=\"_blank\" rel=\"noopener\">entra\u00eenement<\/a>.<\/p><\/blockquote>\n<h3 style=\"text-align: center;\">Entra\u00eenement avanc\u00e9 des \u00e9paules d&#039;Arnolds<\/h3>\n<p><table id=\"table_94284979\" width=\"100%\" class=\"display\"><thead><tr><th>Type<\/th><th>Ensembles<\/th><th>Repr\u00e9sentants<\/th><\/tr>\r\n    <\/thead>\r\n    <tbody>\r\n\t\r\n\t<script type=\"text\/javascript\" charset=\"utf-8\">\r\n jQuery(document).ready(function() {\r\n    jQuery('#table_94284979').DataTable( {\"destroy\": true,\"bPaginate\": false,\"bLengthChange\": false,\"bFilter\": false,\"bSort\": false,\"bInfo\": false,\"bStateSave\": true,\"bAutoWidth\": true,\"sPaginationType\": \"full_numbers\",\"oLanguage\": {\r\n\t\t\t\"sLengthMenu\": \"Display _MENU_ records per page\",\r\n\t\t\t\"sZeroRecords\": \"Nothing found - sorry\",\r\n\t\t\t\"sInfo\": \"Showing _START_ to _END_ of _TOTAL_ records\",\r\n\t\t\t\"sInfoEmpty\": \"Showing 0 to 0 of 0 records\",\r\n                        \"sSearch\": \"Search: \",\r\n\t\t\t\"sInfoFiltered\": \"(filtered from _MAX_ total records)\"\r\n\t\t}} );\r\n});\r\n <\/script><tr><td>Presse Arnold<\/td><td>5 s\u00e9ries de 8<\/td><td>10 r\u00e9p\u00e9titions<\/td><\/tr>\r\n    <\/tbody>\r\n<\/table><\/p>\n<h3 style=\"text-align: center;\">Triset<\/h3>\n<p><table id=\"table_108531079\" width=\"100%\" class=\"display\"><thead><tr><th>Type<\/th><th>Ensembles<\/th><th>Repr\u00e9sentants<\/th><\/tr>\r\n    <\/thead>\r\n    <tbody>\r\n\t\r\n\t<script type=\"text\/javascript\" charset=\"utf-8\">\r\n jQuery(document).ready(function() {\r\n    jQuery('#table_108531079').DataTable( {\"destroy\": true,\"bPaginate\": false,\"bLengthChange\": false,\"bFilter\": false,\"bSort\": false,\"bInfo\": false,\"bStateSave\": true,\"bAutoWidth\": true,\"sPaginationType\": \"full_numbers\",\"oLanguage\": {\r\n\t\t\t\"sLengthMenu\": \"Display _MENU_ records per page\",\r\n\t\t\t\"sZeroRecords\": \"Nothing found - sorry\",\r\n\t\t\t\"sInfo\": \"Showing _START_ to _END_ of _TOTAL_ records\",\r\n\t\t\t\"sInfoEmpty\": \"Showing 0 to 0 of 0 records\",\r\n                        \"sSearch\": \"Search: \",\r\n\t\t\t\"sInfoFiltered\": \"(filtered from _MAX_ total records)\"\r\n\t\t}} );\r\n});\r\n <\/script><tr><td>Presse \u00e0 barre suspendue<\/td><td>4 s\u00e9ries de 6<\/td><td>8 r\u00e9p\u00e9titions<\/td><\/tr><tr><td>Rang\u00e9e verticale<\/td><td>4 s\u00e9ries de 8<\/td><td>10 r\u00e9p\u00e9titions<\/td><\/tr><tr><td>\u00c9l\u00e9vation lat\u00e9rale d&#039;halt\u00e8res<\/td><td>4 s\u00e9ries de 8<\/td><td>10 r\u00e9p\u00e9titions<\/td><\/tr>\r\n    <\/tbody>\r\n<\/table><\/p>\n<p><table id=\"table_1138314\" width=\"100%\" class=\"display\"><thead><tr><th>Type<\/th><th>Ensembles<\/th><th>Repr\u00e9sentants<\/th><\/tr>\r\n    <\/thead>\r\n    <tbody>\r\n\t\r\n\t<script type=\"text\/javascript\" charset=\"utf-8\">\r\n jQuery(document).ready(function() {\r\n    jQuery('#table_1138314').DataTable( {\"destroy\": true,\"bPaginate\": false,\"bLengthChange\": false,\"bFilter\": false,\"bSort\": false,\"bInfo\": false,\"bStateSave\": true,\"bAutoWidth\": false,\"sPaginationType\": \"full_numbers\",\"oLanguage\": {\r\n\t\t\t\"sLengthMenu\": \"Display _MENU_ records per page\",\r\n\t\t\t\"sZeroRecords\": \"Nothing found - sorry\",\r\n\t\t\t\"sInfo\": \"Showing _START_ to _END_ of _TOTAL_ records\",\r\n\t\t\t\"sInfoEmpty\": \"Showing 0 to 0 of 0 records\",\r\n                        \"sSearch\": \"Search: \",\r\n\t\t\t\"sInfoFiltered\": \"(filtered from _MAX_ total records)\"\r\n\t\t}} );\r\n});\r\n <\/script><tr><td>\u00c9l\u00e9vation lat\u00e9rale d&#039;halt\u00e8res<\/td><td>1 lot de 50<\/td><td><\/td><\/tr>\r\n    <\/tbody>\r\n<\/table><\/p>\n<h2>La v\u00e9ritable histoire de l&#039;origine de la presse Arnold<\/h2>\n<p>Une histoire que Frank Zane aime raconter est qu&#039;Arnold Schwarzenegger n&#039;\u00e9tait pas du tout l&#039;inventeur de l&#039;Arnold Press. L&#039;histoire est que Vince Gironda a initialement montr\u00e9 \u00e0 Larry Scott une presse rotative qu&#039;il avait imagin\u00e9e : une combinaison d&#039;une presse a\u00e9rienne combin\u00e9e \u00e0 un flye. Larry Scott a imm\u00e9diatement reconnu l&#039;avantage et a apport\u00e9 sa propre touche au mouvement, en le nommant Scott Press.<\/p>\n<p>Lorsqu&#039;Arnold est venu en Am\u00e9rique en 1968, Larry Scott lui a montr\u00e9 ce nouveau type de presse, et Arnold a \u00e9galement vu son avantage en le renommant &quot;The Arnold Press&quot;. Mais Larry lui-m\u00eame n&#039;a pas \u00e9t\u00e9 d\u00e9rang\u00e9 par son action. Dans ses propres mots, il a d\u00e9clar\u00e9 <strong>&quot;Appelez \u00e7a comme vous voulez. Faites-les simplement. Super exercice&quot;<\/strong>.<\/p>\n<p>Le mouvement lui-m\u00eame remonte aux ann\u00e9es 1950, lorsque Reg Lewis, le premier homme \u00e0 remporter \u00e0 la fois les comp\u00e9titions Mr America et Mr Universe, s&#039;entra\u00eenait de la m\u00eame mani\u00e8re. Il a affirm\u00e9 que Steve Reeves (mieux connu pour avoir jou\u00e9 dans le film <em>Hercule<\/em>) l&#039;a invent\u00e9. Il a peut-\u00eatre raison, mais chaque l\u00e9gende du bodybuilding a mis son propre style au fil des d\u00e9cennies, renommant l&#039;exercice en cours de route.<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"alignnone size-medium\" src=\"https:\/\/cdn-ami-drupal.heartyhosting.com\/sites\/muscleandfitness.com\/files\/styles\/full_node_image_1090x614\/public\/Arnold_4.jpg?itok=UmSZGChr&amp;timestamp=1393438354\" width=\"1109\" height=\"614\" \/><\/p>\n<h2>En conclusion<\/h2>\n<p>Le <a href=\"https:\/\/www.menshealth.com\/fitness\/a19548466\/arnold-press\/\" target=\"_blank\" rel=\"noopener\"><strong>Presse Arnold<\/strong><\/a> est l&#039;un des seuls exercices connus aujourd&#039;hui qui fait travailler les trois t\u00eates de l&#039;\u00e9paule simultan\u00e9ment. Lorsqu&#039;il est ex\u00e9cut\u00e9 correctement, il ciblera vos \u00e9paules d&#039;une mani\u00e8re unique en ajoutant la perception de la largeur \u00e0 votre cadre. Une forme parfaite est absolument essentielle pour \u00e9viter les blessures et profiter de l&#039;amplitude de mouvement accrue.<\/p>","protected":false},"excerpt":{"rendered":"<p>Construire des \u00e9paules de la taille de Schwarzenegger avec la presse Arnold Arnold Schwarzenegger est sans doute le plus grand bodybuilder de tous les temps. Malgr\u00e9 sa grande taille et son apparence incroyablement bien d\u00e9finie, ses muscles \u00e9taient presque incroyablement arrondis et pleins. Si vous vous entra\u00eenez pour devenir grand, il n&#039;y a pas de meilleur mod\u00e8le que &quot;le ch\u00eane autrichien&quot;. \u00c0 son apog\u00e9e, il [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/fr\/arnold-press\/\">Suite<\/a><\/p>","protected":false},"author":3,"featured_media":1531,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-566","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Building Schwarzenegger-Sized Shoulders With The Arnold Press - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"The Arnold Press is a very effective way of training the shoulders because it particularly stresses the lateral deltoid\/medial head.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/fr\/arnold-press\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Building Schwarzenegger-Sized Shoulders With The Arnold Press - 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