La Meilleure SÉANCE PECTORAUX ? La Science en 2 minutes (ou presque)

Quelle est la meilleure séance pectoraux d'après la science ?

J'ai fait le tour des études sur le sujet et je t'ai fait un résumé de 2 minutes ! (plutôt 4 en fait)

On verra quels exercices utiliser et comment les utiliser pour développer des pectoraux épais et larges.

En bonus, je t'ai mis des exemples de ces séances en PDF que tu peux télécharger via le lien ci-dessous ! 😉

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► TÉLÉCHARGE LES SÉANCES EN PDF : http://bit.ly/2lo5I0O
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► SUIS-MOI SUR LES RÉSEAUX SOCIAUX :
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INSTAGRAM ‣   / nicodalam  
FACEBOOK ‣   / nicodalam  

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► RECHERCHES MENTIONNÉES DANS L'ORDRE :
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Akagi R, Tohdoh Y, Hirayama K, Kobayashi Y.
Relationship of pectoralis major muscle size with bench press and bench throw performances.
J Strength Cond Res. 2014 Jun;28(6):1778-82.
‣ https://www.ncbi.nlm.nih.gov/pubmed/2...

Riki Ogasawara, Robert S. Thiebaud, Jeremy P. Loenneke, Mark Loftin, and Takashi Abe.
Time course for arm and chest muscle thickness changes following bench press training.
Interv Med Appl Sci. 2012 Dec; 4(4): 217–220.
‣ https://www.ncbi.nlm.nih.gov/pmc/arti...

Schick EE, Coburn JW, Brown LE, Judelson DA, Khamoui AV, Tran TT, Uribe BP.
A comparison of muscle activation between a Smith machine and free weight bench press.
J Strength Cond Res. 2010 Mar;24(3):779-84.
‣ https://www.ncbi.nlm.nih.gov/pubmed/2...

Saeterbakken AH, van den Tillaar R, Fimland MS.
A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements.
J Sports Sci. 2011 Mar;29(5):533-8.
‣ https://www.ncbi.nlm.nih.gov/pubmed/2...

Glass, SC, and Armstrong, T.
Electromyographical activity of the pectoralis muscle during incline and decline bench presses.
J Strength Cond Res. 11: 163-167, 1997.
‣ https://www.researchgate.net/publicat...

Trebs, AA, Brandenburg, JP, and Pitney, WA.
An electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles.
J Strength Cond Res. 24: 1925-1930, 2010.
‣ https://www.ncbi.nlm.nih.gov/pubmed/2...

Barnett, C, Kippers, V, and Turner, P.
Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles.
J Strength Cond Res. 9: 222-227, 1995.
‣ https://espace.library.uq.edu.au/view...

Junior, V, Gentil, P, Oliveira, E, and Carmo, J.
Comparison among the EMG activity of the pectoralis major, anterior deltoidis and triceps brachii during the bench press and peck deck exercises.
Rev Bras Med Esporte. 13: 43-46, 2007.
‣ https://www.researchgate.net/publicat...

Burnham, TR, Ruud, JD, and McGowan, R.
Bench press training program with attached chains for female volleyball and basketball athletes.
Percept Mot Skills 110: 61-68, 2010.
‣ https://www.ncbi.nlm.nih.gov/pubmed/2...