{"id":138,"date":"2013-12-23T15:24:19","date_gmt":"2013-12-23T15:24:19","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?page_id=138"},"modified":"2021-08-23T03:03:11","modified_gmt":"2021-08-23T02:03:11","slug":"inclinado-en-banco","status":"publish","type":"page","link":"https:\/\/ginasiovirtual.com\/es\/treino\/exercicios\/supino-inclinado\/","title":{"rendered":"Press de banca inclinado"},"content":{"rendered":"<p>Exerc\u00edcio utilizado para trabalhar de forma mais intensa a zona superior do peito.<\/p>\n<p><strong>M\u00fasculos principales:<\/strong> Peitoral (especialmente a zona superior), tr\u00edceps e delt\u00f3ides.<\/p>\n<p style=\"text-align: center;\">Haga clic en la imagen para ver la animaci\u00f3n.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Supino-inclinado.gif\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-139\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Supino-inclinado.gif\" alt=\"Press de banca inclinado\" width=\"360\" height=\"202\" \/><\/a><\/p>\n<p><strong>Ejecuci\u00f3n<\/strong><\/p>\n<p>Colocar o banco em posi\u00e7\u00e3o inclinada, entre 15\u00ba a 45\u00ba, idealmente entre 30\u00ba a 45\u00ba para maximizar o trabalho da zona superior do peito sem colocar demasiada press\u00e3o nos ombros.<\/p>\n<p>Deitado no banco com a cabe\u00e7a e costas bem apoiadas, os p\u00e9s firmes no ch\u00e3o, segurar na barra de forma semelhante ao supino plano e descer de forma controlada, voltando \u00e0 posi\u00e7\u00e3o inicial de seguida.<\/p>\n<p><strong>Errores comunes<\/strong><\/p>\n<ul>\n<li>Banco com demasiada inclina\u00e7\u00e3o.<\/li>\n<li>Encorva la espalda.<\/li>\n<li>Baloi\u00e7ar a barra na subida.<\/li>\n<li>Sobrepeso.<\/li>\n<\/ul>\n<p><strong>Variantes<\/strong><\/p>\n<ul>\n<li>Press de pecho inclinado con mancuernas.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-39028\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/08\/lista-de-exercicios-ginasio.jpg\" alt=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/\" width=\"253\" height=\"67\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/08\/lista-de-exercicios-ginasio.jpg 253w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/08\/lista-de-exercicios-ginasio-18x5.jpg 18w\" sizes=\"(max-width: 253px) 100vw, 253px\" \/><\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Exerc\u00edcio utilizado para trabalhar de forma mais intensa a zona superior do peito. M\u00fasculos principais: Peitoral (especialmente a zona superior), tr\u00edceps e delt\u00f3ides. Clica na [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":0,"parent":120,"menu_order":0,"comment_status":"open","ping_status":"closed","template":"","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Supino Inclinado: Tonifique o Peito Superior Agora!","_seopress_titles_desc":"Descubra como o supino inclinado trabalha eficazmente o peitoral superior, tr\u00edceps e delt\u00f3ides. Execute corretamente e evite erros comuns!","_seopress_robots_index":"","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-138","page","type-page","status-publish","hentry"],"ams_acf":[],"spectra_custom_meta":{"_edit_last":["1190"],"_edit_lock":["1629684756:1190"],"layout_key":["f"],"post_slider_check_key":["0"],"_yoast_wpseo_linkdex":["51"],"_yoast_wpseo_focuskw":["Supino inclinado"],"_wpml_media_duplicate":["1"],"tie_review_criteria":["a:10:{i:1;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}i:2;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}i:3;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}i:4;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}i:5;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}i:6;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}i:7;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}i:8;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}i:9;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}i:10;a:2:{s:4:\"name\";s:0:\"\";s:5:\"score\";s:1:\"0\";}}"],"post_background":["a:6:{s:3:\"img\";s:0:\"\";s:5:\"color\";s:0:\"\";s:6:\"repeat\";s:0:\"\";s:10:\"attachment\";s:0:\"\";s:3:\"hor\";s:0:\"\";s:3:\"ver\";s:0:\"\";}"],"ampforwp-amp-on-off":["default"],"_yst_prominent_words_version":["1"],"ilj_linkdefinition":["a:1:{i:0;s:16:\"Supino inclinado\";}"],"_metaseo_metatitle":["Supino Inclinado"],"_metaseo_metadesc":["Exerc\u00edcio supino inclinado representado em imagem animada. 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alt=&quot;Supino inclinado&quot; width=&quot;360&quot; height=&quot;202&quot; \/&gt;&lt;\/a&gt;\r\n\r\n&lt;strong&gt;Execu&ccedil;&atilde;o&lt;\/strong&gt;\r\n\r\nColocar o banco em posi&ccedil;&atilde;o inclinada, entre 15&ordm; a 45&ordm;, idealmente entre 30&ordm; a 45&ordm; para maximizar o trabalho da zona superior do peito sem colocar demasiada press&atilde;o nos ombros.\r\n\r\nDeitado no banco com a cabe&ccedil;a e costas bem apoiadas, os p&eacute;s firmes no ch&atilde;o, segurar na barra de forma semelhante ao supino plano e descer de forma controlada, voltando &agrave; posi&ccedil;&atilde;o inicial de seguida.\r\n\r\n&lt;strong&gt;Erros comuns&lt;\/strong&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;Banco com demasiada inclina&ccedil;&atilde;o.&lt;\/li&gt;\r\n \t&lt;li&gt;Encurvar as costas.&lt;\/li&gt;\r\n \t&lt;li&gt;Baloi&ccedil;ar a barra na subida.&lt;\/li&gt;\r\n \t&lt;li&gt;Excesso de peso.&lt;\/li&gt;\r\n&lt;\/ul&gt;\r\n&lt;strong&gt;Variantes&lt;\/strong&gt;\r\n&lt;ul&gt;\r\n 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