exercices polyarticulaires

Unlike so-called isolation exercises, polyarticular exercises work a set of joints, so several muscle groups at the same time.

There are a lot of them and they bring a multitude of benefits to your body. You can practice them indoors or from home and no specific equipment is necessary.

Discover the best polyarticular exercises and train with Alphabody!

Why do polyarticular exercises?

Perfect for gaining muscle quickly, multi-joint exercises are a good way to lose weight and improve your performance.

They are very effective for gaining muscle mass, especially if you are ectomorphic.

Burn your calories and speed up your metabolism with an intense, tailored workout. Adapt your program to your morphology and your sporting past for a better structuring of your physique.

Supplement your sessions with isolation exercises if necessary.

Obviously, not all sports activities are made for you, which is why it is important to know how to listen to your body to define what you should or should not do!

It is not enough to simply tell yourself that you want to gain mass in your upper body to decide to chain the pull-ups.

There are several factors to take into account at the risk of injuring yourself or building muscle in one area for lack of another.

If you feel too much pain or if the pain is abnormal, if you are unable to increase the difficulty of your exercises despite your training or if you do not feel work in the target muscle, this exercise may not be not be made for you.

If, on the other hand, you have a burning sensation in the target area, your muscle becomes congested and you manage to improve your performance, you will very quickly see an evolution in your measurements.

It will therefore appear obvious that you are doing the right thing.

A good preparation

Above all, warming up is essential to avoid hurting yourself and contracting aches.

Take at least ten minutes before you start your workout to gradually increase your heart rate and warm up your muscles.

You can hop on the spot, run slowly or jump rope, for example. This will prepare your body to provide efforts and you will have more facilities to carry out your polyarticular exercises.

Of course, it is better to adapt your warm-up to the sport you are going to practice.

Do not forget to breathe deeply to oxygenate your body sufficiently and to hydrate yourself well before, during and after your physical activity. It is not recommended to exercise on an empty stomach.

A balanced diet rich in magnesium will give you the energy you need.

Equipment at your fingertips

To perform these polyarticular exercises, you just have to take a look around you to find everything you need.

Bars or dumbbells are dispensable, two chairs and a bag of rice can perfectly serve as bodybuilding accessories.

If you have equipment, you can of course put it to good use, but you don’t necessarily have to.

The investment should come from you and not from your wallet.

The best polyarticular exercises

This list of the best polyarticular exercises is not exhaustive, there are many others that may be more suited to your goals.

If you don’t know where to start and want to benefit from the advice of a professional, don’t hesitate to call on the services of an Alphabody coach!


Squats or squats are a very good exercise to strengthen the quadriceps at the same time as the adductors, the glutes and the hamstrings.

In addition, you also work your calves, your abs and your lower back. It’s not for nothing that you get out of breath quickly after this type of effort, because many muscles are solicited.

You can do weighted squats or simply support your body weight.

It’s a great way to tone your legs and burn a lot of calories in a short time!

The pumps

Ideal for working the pecs and arms, push-ups are relatively simple to perform.

You can get into a plank position or on your knees with your arms straight, and gently lower yourself to the ground before coming back up.

Be sure to spread your legs according to the width of your pelvis and your arms should not exceed your shoulders.

If you move them too far apart, you risk hurting yourself. Try to align your back, legs and neck as well as possible for better efficiency.

The front slit

The forward lunge is a great exercise for working the glutes, quadriceps, and hamstrings.

Stand up and take a step forward bending both legs to 90 degrees.

If you have enough space, you can keep going, spontaneously alternating one step at a time. Otherwise, come back to a standing position and switch sides.

You can increase the difficulty and work your upper body by loading yourself up with weights.

The bench press

The bench press is a very popular exercise for both men and women.

Lie down comfortably with your legs bent and grab your weight bar or bag of rice (or sand) with your hands slightly wider than shoulder width apart.

Bring the weight to your chest then push up as you exhale deeply. You can adapt the load to be lifted according to your abilities.

Don’t start too heavy or you risk injuring yourself very badly.

The board

The plank is a great core exercise and works a lot of muscles in your body.

Place your hands and feet on the ground, arms outstretched and hold the position for at least 30 seconds.

Your back and your neck must be straight and aligned for better efficiency. To add a little spice, you can make mountain climbers.

Bend one knee then the other, bringing them alternately towards your chest. You can pick up the pace little by little to get to a steady pace.

Overhand pull-ups

Overhand pull-ups are great for working all the muscles in your back, arms, and shoulders.

They solicit the latissimus dorsi, the teres major, the trapezius and the rhomboids. Stand under your pull-up bar and grab it with the backs of your hands toward you (overhand) with your arms spread just slightly wider than your shoulders.

If your support is too high, don’t jump to reach it. Take a step or a small, stable step to make yourself comfortable.

The goal is to pull all the weight of your body up so that your gaze goes beyond your pull-up bar.

Control your movement while coming down to hold the effort, don’t let go all of a sudden!

The rowing yates

Stand up with your knees slightly bent and your chest bent between 30 and 45 degrees.

Keep your back straight, your hands pronated and lift your weight bar or your bag of rice without moving your body, only using your arms.

Bring the weight back to your chest before returning to your starting position, arms almost straight. Repeat the operation until you feel your muscles warming up.

This exercise solicits the muscles of the arms, but also those of your back, your shoulders and your abdominals.

Intensification techniques

You have at your disposal two types of intensification techniques.


Pre-fatigue consists of linking isolation and polyarticular exercises involving the same muscle, without a break.

Concretely, your basic exercise is supposed to be easier to perform after having precisely worked the targeted area.

Unfortunately this is not always the case and some people tire more quickly by applying this method.


Less known than pre-fatigue in bodybuilding, post-fatigue is simply the fact of chaining a basic exercise with an isolation exercise.

Choose the latter according to your morphology and work on your weak points.

Theoretically, this method allows you to go further in muscle fatigue and improve your performance more quickly.

Some tips

If you’re a beginner, you can do any of these exercises just fine, but start slow and work your way up to test your limits.

If you want to gain mass quickly, you can supplement your program with cardio or a compilation of isolation exercises.

Choose a workout that you enjoy doing and that doesn’t hurt your joints.

Pay attention to muscle imbalance! If you only muscle your pecs, for example, it won’t be very aesthetic.

Your professional coach with Alphabody

If you want complete and tailor-made support whose sole objective is to achieve yours, do not hesitate to contact one of Alphabody’s professional sports coaches!

Discover our programs for weight loss, nutrition and bodybuilding. Using our methods, take care of your physique and your health without depriving yourself!

If you want to know more about how to have a perfect body, our blog articles are here to enlighten you.

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