Lorsqu’on parle de musculation des épaules, on a souvent en tête les exercices classiques comme le développé militaire ou les élévations latérales. Ces mouvements sont excellents pour développer les épaules, mais il existe d’autres exercices moins connus qui peuvent également renforcer cette articulation complexe. Nicolas Veret, manager de la salle de sport Workshop Gymnasium Paris, nous a préparé une séance spécifique pour le haut du corps et les épaules, alliant puissance et santé articulaire.
1. Échauffement Essentiel
Avant de plonger dans les exercices, l’échauffement est crucial. Il permet d’activer les épaules et d’éviter les blessures. Vous devrez toujours commencer par ces mouvements d’activation pour préparer vos épaules.
- Scapula Push-Up : En position de planche, mobilisez uniquement vos omoplates en cherchant l’amplitude. Cet exercice renforce la mobilité des épaules.
- Swimmer Hover : Allongé sur le ventre, levez les bras au-dessus de votre tête, puis faites-les pivoter en dessinant un cercle. Cela active la coiffe des rotateurs.
- Prone TYIW : Restez sur le ventre et soulevez les bras sur les côtés pour former un « T ». Ensuite, dessinez un « Y », puis un « I » en pliant les bras et en écartant les coudes. Cet exercice renforce les épaules de manière complète.
2. SuperSet 1 : Force et Équilibre
Kettlebell Strict Press à un bras : Pour renforcer l’épaule tout en travaillant l’équilibre, utilisez une kettlebell. Levez-la à bout de bras tout en maintenant une bonne technique.
TRX Inverted Row : Utilisez le TRX pour effectuer des tirages. Ce mouvement renforce la stabilité et la puissance des épaules.
3. SuperSet 2 : Travailler la Ceinture Scapulaire
Le Face Pull : Cet exercice cible la ceinture scapulaire. Vous pouvez le faire avec une poulie ou une bande élastique pour solliciter l’arrière des épaules.
Hands-Up Push-Up : Une variation des pompes classiques qui met l’accent sur les épaules et les omoplates. Excellent pour renforcer ces muscles.
4. Cooldown : Détente et Étirement
Pour conclure votre séance d’entraînement des épaules, Nicolas Veret recommande le Kettlebell Arm Bar avec une charge légère. Cet exercice offre un étirement apaisant et renforce encore une fois l’épaule.
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