{"id":387801,"date":"2025-02-27T14:17:53","date_gmt":"2025-02-27T13:17:53","guid":{"rendered":"https:\/\/www.sideaita.it\/?p=387801"},"modified":"2025-02-27T14:17:53","modified_gmt":"2025-02-27T13:17:53","slug":"back-arch-in-the-flat-bench","status":"publish","type":"post","link":"https:\/\/www.sideaita.it\/en\/2025\/02\/27\/arco-dorsale-nella-panca-piana\/","title":{"rendered":"Dorsal Arch in the Flat Bench"},"content":{"rendered":"<h1>Arco Dorsale nella Panca Piana<\/h1>\n<p>Nuove Regole, Benefici e Controversie<\/p>\n<p><strong>Sei sicuro di eseguire la panca piana nel modo giusto?<\/strong><\/p>\n<p>Se frequenti una palestra o segui il mondo del powerlifting, avrai sicuramente visto atleti eseguire la panca piana con un forte arco dorsale. Ma questa tecnica \u00e8 davvero utile? \u00c8 sicura? E soprattutto: con le nuove regole delle competizioni, \u00e8 ancora consentita?<\/p>\n<p>Oggi analizziamo l\u2019arched-back bench press, le nuove normative della International Powerlifting Federation (IPF) e cosa dice la scienza su forza, ipertrofia e performance.<\/p>\n<h2>Cos\u2019\u00e8 la tecnica \u201carched-back\u201d e perch\u00e9 viene usata?<\/h2>\n<p>La panca con arco dorsale (arched-back bench press) \u00e8 una tecnica diffusa nel powerlifting e adottata anche da molti amatori. Consiste nell\u2019accentuare la curva della parte bassa della schiena e nell\u2019espandere la gabbia toracica per ridurre la distanza che il bilanciere deve percorrere.<\/p>\n<p>Perch\u00e9 viene usata?<\/p>\n<ul>\n<li>Permette di sollevare pi\u00f9 peso, riducendo il range di movimento (ROM).<\/li>\n<li>Migliora la stabilit\u00e0 del movimento grazie a una maggiore attivazione della schiena.<\/li>\n<li>Riduce lo stress sulle spalle, poich\u00e9 il bilanciere percorre meno strada.<\/li>\n<\/ul>\n<p>Tuttavia, l\u2019uso estremo di questa tecnica ha sollevato molte polemiche, portando la IPF a introdurre nuove regole per limitarla.<\/p>\n<div class=\"row\"  id=\"row-333945295\">\n\n\t<div id=\"col-1785850604\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1945671025\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-rack-arco-dorsale-800x800.jpg\" class=\"attachment-large size-large\" alt=\"9045 Powerlifting Rack\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-rack-arco-dorsale-800x800.jpg 800w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-rack-arco-dorsale-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-rack-arco-dorsale-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-rack-arco-dorsale-768x768.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-rack-arco-dorsale-700x700.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-rack-arco-dorsale-100x100.jpg 100w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-rack-arco-dorsale.jpg 1000w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" title=\"9045 Powerlifting Rack\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1945671025 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1689527377\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_583792804\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/02\/flat-back-800x800.jpg\" class=\"attachment-large size-large\" alt=\"powerlifting falt banch\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/02\/flat-back-800x800.jpg 800w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/02\/flat-back-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/02\/flat-back-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/02\/flat-back-768x768.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/02\/flat-back-700x700.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/02\/flat-back-100x100.jpg 100w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/02\/flat-back.jpg 1000w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_583792804 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<h2>Le Nuove Regole della IPF sulla Panca Piana<\/h2>\n<a href=\"https:\/\/www.powerliftingitalia-fipl.it\/documenti\/regolamento\/Regolamento%20FIPL_IPF_gennaio_2023b.pdf\" class=\"button primary\" >\n\t\t<span>Regolamento ipf<\/span>\n\t<\/a>\n\n<p>Dal gennaio 2023, nelle gare di powerlifting il sollevamento non \u00e8 considerato valido se i gomiti non scendono sotto la linea delle spalle alla fine della fase eccentrica (discesa).<\/p>\n<p>Perch\u00e9 questa regola?<\/p>\n<p>L\u2019obiettivo \u00e8 impedire archi dorsali estremi, che riducono eccessivamente il movimento del bilanciere, trasformando la panca in un esercizio di pura tecnica pi\u00f9 che di forza.<\/p>\n<p>Questa modifica ha cambiato le strategie di molti atleti e ha riportato in auge una tecnica pi\u00f9 neutra: la flat-back bench press.<\/p>\n<h2>Confronto tra Arched-Back e Flat-Back<\/h2>\n<p>La flat-back bench press \u00e8 la versione tradizionale della panca, eseguita con la schiena pi\u00f9 piatta e i 5 punti di contatto saldi sulla panca (testa, scapole, parte alta del tronco, glutei e piedi).<\/p>\n<p>Cosa dice la scienza?<\/p>\n<p>Diversi studi hanno confrontato le due tecniche e hanno evidenziato differenze importanti:<\/p>\n<ul>\n<li>Attivazione muscolare: La stimolazione del pettorale \u00e8 simile tra le due tecniche, ma con l\u2019arched-back si ha una maggiore attivazione del tricipite (soprattutto il fascio laterale).<\/li>\n<li>Forza massimale: La tecnica arched-back consente di sollevare carichi pi\u00f9 elevati rispetto alla flat-back.<\/li>\n<li>Velocit\u00e0 dell\u2019alzata: Con carichi pi\u00f9 leggeri (50% del massimale), la flat-back permette una maggiore velocit\u00e0 e potenza del bilanciere.<\/li>\n<\/ul>\n\t\n  \n    <div class=\"row large-columns-4 medium-columns-3 small-columns-2 row-small has-shadow row-box-shadow-1 row-box-shadow-3-hover slider row-slider slider-nav-reveal slider-nav-push\"  data-flickity-options='{&quot;imagesLoaded&quot;: true, &quot;groupCells&quot;: &quot;100%&quot;, &quot;dragThreshold&quot; : 5, &quot;cellAlign&quot;: &quot;left&quot;,&quot;wrapAround&quot;: true,&quot;prevNextButtons&quot;: true,&quot;percentPosition&quot;: true,&quot;pageDots&quot;: false, &quot;rightToLeft&quot;: false, &quot;autoPlay&quot; : false}' >\n\n  \n\t     <div class=\"product-small col has-hover product type-product post-373718 status-publish first instock product_cat-bilancieri-weightlifting-powerlifting-axle-curl-superpump product_cat-news-product-trends-fitness-functional-training product_cat-panca-fitness-powerlifting product_cat-products-code-order product_cat-smart-racks product_tag-bench product_tag-weight-lifting-platform has-post-thumbnail taxable shipping-taxable purchasable product-type-simple\">\n\t<div class=\"col-inner\">\n\t\n<div class=\"badge-container absolute left top z-1\">\n\n<\/div>\n\t<div class=\"product-small box \">\n\t\t<div class=\"box-image\">\n\t\t\t<div class=\"image-fade_in_back\">\n\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/en\/attrezzatura-fitness\/9045-powerlifting-rack\/\">\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-Rack-300x300.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"9045 Powerlifting Rack\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-Rack-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-Rack-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-Rack-800x800.jpg 800w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-Rack-768x768.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-Rack-700x700.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-Rack-100x100.jpg 100w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-Rack.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" title=\"9045 Powerlifting Rack\" \/><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-rack-arco-dorsale-con-spinta-300x300.jpg\" class=\"show-on-hover absolute fill hide-for-small back-image\" alt=\"9045 Powerlifting Rack\" aria-hidden=\"true\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-rack-arco-dorsale-con-spinta-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-rack-arco-dorsale-con-spinta-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-rack-arco-dorsale-con-spinta-800x800.jpg 800w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-rack-arco-dorsale-con-spinta-768x768.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-rack-arco-dorsale-con-spinta-700x700.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-rack-arco-dorsale-con-spinta-100x100.jpg 100w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2024\/12\/9045-Powerlifting-rack-arco-dorsale-con-spinta.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" title=\"9045 Powerlifting Rack\" \/>\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small top right show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small hide-for-small bottom left show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools grid-tools text-center hide-for-small bottom hover-slide-in show-on-hover\">\n\t\t\t\t<a href=\"#quick-view\" class=\"quick-view\" role=\"button\" data-prod=\"373718\" aria-haspopup=\"dialog\" aria-expanded=\"false\" data-flatsome-role-button>Quick View<\/a>\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\t<div class=\"box-text box-text-products\">\n\t\t\t<div class=\"title-wrapper\">\t\t<p class=\"category uppercase is-smaller no-text-overflow product-cat op-8\">\n\t\t\tBilancieri Weightlifting\/Powerlifting\t\t<\/p>\n\t<p class=\"name product-title woocommerce-loop-product__title\"><a href=\"https:\/\/www.sideaita.it\/en\/attrezzatura-fitness\/9045-powerlifting-rack\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\">9045 Powerlifting Rack<\/a><\/p><\/div><div class=\"price-wrapper\">\n\t<span class=\"price\"><span class=\"ywcrbp_regular_price\"><span class=\"woocommerce-Price-amount amount\"><bdi>1.464,00<span class=\"woocommerce-Price-currencySymbol\">&euro;<\/span><\/bdi><\/span> <\/span> <small class=\"woocommerce-price-suffix\">FEES and TAXES NOT INCLUDED<\/small><\/span>\n<\/div><div class=\"add-to-cart-button\"><a href=\"\/en\/wp-json\/wp\/v2\/posts\/387801?add-to-cart=373718\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_373718\" data-quantity=\"1\" class=\"primary is-small mb-0 button product_type_simple add_to_cart_button ajax_add_to_cart is-underline\" data-product_id=\"373718\" data-product_sku=\"9045\" aria-label=\"Add to basket: &ldquo;9045 Powerlifting Rack&rdquo;\" rel=\"nofollow\" data-success_message=\"&quot;9045 Powerlifting Rack&quot; \u00e8 stato aggiunto al tuo carrello\" 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class=\"product-small col has-hover product type-product post-389122 status-publish instock product_cat-panca-powerlifting product_cat-products-code-order product_tag-bench product_tag-ricambio-panca-piana has-post-thumbnail taxable shipping-taxable purchasable product-type-simple\">\n\t<div class=\"col-inner\">\n\t\n<div class=\"badge-container absolute left top z-1\">\n\n<\/div>\n\t<div class=\"product-small box \">\n\t\t<div class=\"box-image\">\n\t\t\t<div class=\"image-fade_in_back\">\n\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/en\/attrezzatura-fitness\/r9020a-cuscino-di-ricambio-antiscivolo-per-panca-piana-9020\/\">\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/02\/ricambio-panca-9020-anti-scivolo-300x300.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"R9020A Cuscino di Ricambio Antiscivolo per Panca Piana 9020\" 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src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/02\/ricambio-panca-9020-anti-scivolo-1-300x300.jpg\" class=\"show-on-hover absolute fill hide-for-small back-image\" alt=\"R9020A Cuscino di Ricambio Antiscivolo per Panca Piana 9020\" aria-hidden=\"true\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/02\/ricambio-panca-9020-anti-scivolo-1-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/02\/ricambio-panca-9020-anti-scivolo-1-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/02\/ricambio-panca-9020-anti-scivolo-1-800x800.jpg 800w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/02\/ricambio-panca-9020-anti-scivolo-1-768x768.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/02\/ricambio-panca-9020-anti-scivolo-1-700x700.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/02\/ricambio-panca-9020-anti-scivolo-1-100x100.jpg 100w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/02\/ricambio-panca-9020-anti-scivolo-1.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" title=\"R9020A Cuscino di Ricambio Antiscivolo per Panca Piana 9020\" \/>\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small top right show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small hide-for-small bottom left show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools grid-tools text-center hide-for-small bottom hover-slide-in show-on-hover\">\n\t\t\t\t<a href=\"#quick-view\" class=\"quick-view\" role=\"button\" data-prod=\"389122\" aria-haspopup=\"dialog\" aria-expanded=\"false\" data-flatsome-role-button>Quick View<\/a>\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\t<div class=\"box-text box-text-products\">\n\t\t\t<div class=\"title-wrapper\">\t\t<p class=\"category uppercase is-smaller no-text-overflow product-cat op-8\">\n\t\t\tPANCA &amp; POWERLIFTING\t\t<\/p>\n\t<p class=\"name product-title woocommerce-loop-product__title\"><a href=\"https:\/\/www.sideaita.it\/en\/attrezzatura-fitness\/r9020a-cuscino-di-ricambio-antiscivolo-per-panca-piana-9020\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\">R9020A Cuscino di Ricambio Antiscivolo per Panca Piana 9020<\/a><\/p><\/div><div class=\"price-wrapper\">\n\t<span class=\"price\"><span class=\"ywcrbp_regular_price\"><span class=\"woocommerce-Price-amount amount\"><bdi>58,71<span class=\"woocommerce-Price-currencySymbol\">&euro;<\/span><\/bdi><\/span> <\/span> <small class=\"woocommerce-price-suffix\">FEES and TAXES NOT INCLUDED<\/small><\/span>\n<\/div><div class=\"add-to-cart-button\"><a href=\"\/en\/wp-json\/wp\/v2\/posts\/387801?add-to-cart=389122\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_389122\" data-quantity=\"1\" class=\"primary is-small mb-0 button product_type_simple add_to_cart_button ajax_add_to_cart is-underline\" data-product_id=\"389122\" data-product_sku=\"R9020A\" aria-label=\"Add to basket: &ldquo;R9020A Cuscino di Ricambio Antiscivolo per Panca Piana 9020&rdquo;\" rel=\"nofollow\" data-success_message=\"&quot;R9020A Cuscino di Ricambio Antiscivolo per Panca Piana 9020&quot; \u00e8 stato aggiunto al tuo carrello\" role=\"button\">Add to cart<\/a><\/div>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_389122\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n\t\t<\/div>\n\t<\/div>\n\t<span class=\"gtm4wp_productdata\" style=\"display:none; visibility:hidden;\" data-gtm4wp_product_data=\"{&quot;internal_id&quot;:389122,&quot;item_id&quot;:389122,&quot;item_name&quot;:&quot;R9020A Cuscino di Ricambio Antiscivolo per Panca Piana 9020&quot;,&quot;sku&quot;:&quot;R9020A&quot;,&quot;price&quot;:58.71,&quot;stocklevel&quot;:18,&quot;stockstatus&quot;:&quot;instock&quot;,&quot;google_business_vertical&quot;:&quot;retail&quot;,&quot;item_category&quot;:&quot;PANCA &amp; POWERLIFTING&quot;,&quot;id&quot;:389122,&quot;item_brand&quot;:&quot;&quot;,&quot;productlink&quot;:&quot;https:\\\/\\\/www.sideaita.it\\\/en\\\/attrezzatura-fitness\\\/r9020a-cuscino-di-ricambio-antiscivolo-per-panca-piana-9020\\\/&quot;,&quot;item_list_name&quot;:&quot;General Product List&quot;,&quot;index&quot;:2,&quot;product_type&quot;:&quot;simple&quot;}\"><\/span>\t<\/div>\n<\/div><div class=\"product-small col has-hover product type-product post-38103 status-publish last instock product_cat-news-product-trends-fitness-functional-training product_cat-panca-fitness-powerlifting product_cat-products-code-order product_tag-bench has-post-thumbnail taxable shipping-taxable purchasable product-type-simple\">\n\t<div class=\"col-inner\">\n\t\n<div class=\"badge-container absolute left top z-1\">\n\n<\/div>\n\t<div class=\"product-small box \">\n\t\t<div class=\"box-image\">\n\t\t\t<div class=\"image-fade_in_back\">\n\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/en\/attrezzatura-fitness\/9020-flat-bench\/\">\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2019\/08\/9020-flat-bench-nuova-300x300.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"9020 Flat Bench\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2019\/08\/9020-flat-bench-nuova-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2019\/08\/9020-flat-bench-nuova-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2019\/08\/9020-flat-bench-nuova-800x800.jpg 800w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2019\/08\/9020-flat-bench-nuova-768x768.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2019\/08\/9020-flat-bench-nuova-700x700.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2019\/08\/9020-flat-bench-nuova-100x100.jpg 100w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2019\/08\/9020-flat-bench-nuova.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" title=\"9020 Flat Bench\" \/><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/07\/9020-flat-bench-nuova-spinte-al-petto-con-manubri-300x300.jpg\" class=\"show-on-hover absolute fill hide-for-small back-image\" alt=\"9020 flat bench nuova - spinte al petto con manubri\" aria-hidden=\"true\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/07\/9020-flat-bench-nuova-spinte-al-petto-con-manubri-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/07\/9020-flat-bench-nuova-spinte-al-petto-con-manubri-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/07\/9020-flat-bench-nuova-spinte-al-petto-con-manubri-800x800.jpg 800w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/07\/9020-flat-bench-nuova-spinte-al-petto-con-manubri-768x768.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/07\/9020-flat-bench-nuova-spinte-al-petto-con-manubri-700x700.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/07\/9020-flat-bench-nuova-spinte-al-petto-con-manubri-100x100.jpg 100w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/07\/9020-flat-bench-nuova-spinte-al-petto-con-manubri.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small top right show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small hide-for-small bottom left show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools grid-tools text-center hide-for-small bottom hover-slide-in show-on-hover\">\n\t\t\t\t<a href=\"#quick-view\" class=\"quick-view\" role=\"button\" data-prod=\"38103\" aria-haspopup=\"dialog\" aria-expanded=\"false\" data-flatsome-role-button>Quick View<\/a>\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\t<div class=\"box-text box-text-products\">\n\t\t\t<div class=\"title-wrapper\">\t\t<p class=\"category uppercase is-smaller no-text-overflow product-cat op-8\">\n\t\t\tNew Product\t\t<\/p>\n\t<p class=\"name product-title woocommerce-loop-product__title\"><a href=\"https:\/\/www.sideaita.it\/en\/attrezzatura-fitness\/9020-flat-bench\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\">9020 Flat Bench<\/a><\/p><\/div><div class=\"price-wrapper\">\n\t<span class=\"price\"><span class=\"ywcrbp_regular_price\"><span class=\"woocommerce-Price-amount amount\"><bdi>213,50<span class=\"woocommerce-Price-currencySymbol\">&euro;<\/span><\/bdi><\/span> <\/span> <small class=\"woocommerce-price-suffix\">FEES and TAXES NOT INCLUDED<\/small><\/span>\n<\/div><div class=\"add-to-cart-button\"><a href=\"\/en\/wp-json\/wp\/v2\/posts\/387801?add-to-cart=38103\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_38103\" data-quantity=\"1\" class=\"primary is-small mb-0 button product_type_simple add_to_cart_button ajax_add_to_cart is-underline\" data-product_id=\"38103\" data-product_sku=\"9020\" aria-label=\"Add to basket: &ldquo;9020 Flat Bench&rdquo;\" rel=\"nofollow\" data-success_message=\"&quot;9020 Flat Bench&quot; \u00e8 stato aggiunto al tuo carrello\" role=\"button\">Add to cart<\/a><\/div>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_38103\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n\t\t<\/div>\n\t<\/div>\n\t<span class=\"gtm4wp_productdata\" style=\"display:none; visibility:hidden;\" data-gtm4wp_product_data=\"{&quot;internal_id&quot;:38103,&quot;item_id&quot;:38103,&quot;item_name&quot;:&quot;9020 Flat Bench&quot;,&quot;sku&quot;:&quot;9020&quot;,&quot;price&quot;:213.5,&quot;stocklevel&quot;:87,&quot;stockstatus&quot;:&quot;instock&quot;,&quot;google_business_vertical&quot;:&quot;retail&quot;,&quot;item_category&quot;:&quot;Panche &amp; Powerlifting&quot;,&quot;id&quot;:38103,&quot;item_brand&quot;:&quot;&quot;,&quot;productlink&quot;:&quot;https:\\\/\\\/www.sideaita.it\\\/en\\\/attrezzatura-fitness\\\/9020-flat-bench\\\/&quot;,&quot;item_list_name&quot;:&quot;General Product List&quot;,&quot;index&quot;:3,&quot;product_type&quot;:&quot;simple&quot;}\"><\/span>\t<\/div>\n<\/div><div class=\"product-small col has-hover product type-product post-152285 status-publish first instock product_cat-bilancieri-weightlifting-powerlifting-axle-curl-superpump product_cat-news-product-trends-fitness-functional-training product_cat-products-code-order product_cat-attrezzi-strong-fitness-training product_tag-barbell has-post-thumbnail taxable shipping-taxable purchasable product-type-simple\">\n\t<div class=\"col-inner\">\n\t\n<div class=\"badge-container absolute left top z-1\">\n\n<\/div>\n\t<div class=\"product-small box \">\n\t\t<div class=\"box-image\">\n\t\t\t<div class=\"image-fade_in_back\">\n\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/en\/attrezzatura-fitness\/9015-2-competition-powerlift-barbell-29mm\/\">\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9015-2-Bilanciere-Powerlift-da-competizione2-300x300.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"9015\/2 Bilanciere Powerlift da competizione 29mm\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9015-2-Bilanciere-Powerlift-da-competizione2-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9015-2-Bilanciere-Powerlift-da-competizione2-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9015-2-Bilanciere-Powerlift-da-competizione2-800x800.jpg 800w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9015-2-Bilanciere-Powerlift-da-competizione2-768x768.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9015-2-Bilanciere-Powerlift-da-competizione2-700x700.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9015-2-Bilanciere-Powerlift-da-competizione2-100x100.jpg 100w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/12\/9015-2-Bilanciere-Powerlift-da-competizione2.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" title=\"9015\/2 Bilanciere Powerlift da competizione 29mm\" \/><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/01\/9015-2-jacopo-8-300x300.jpg\" class=\"show-on-hover absolute fill hide-for-small back-image\" alt=\"9015\/2 Bilanciere Powerlift da competizione 29mm\" aria-hidden=\"true\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/01\/9015-2-jacopo-8-300x300.jpg 300w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/01\/9015-2-jacopo-8-400x400.jpg 400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/01\/9015-2-jacopo-8-800x800.jpg 800w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/01\/9015-2-jacopo-8-768x768.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/01\/9015-2-jacopo-8-700x700.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/01\/9015-2-jacopo-8-100x100.jpg 100w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2022\/01\/9015-2-jacopo-8.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" title=\"9015\/2 Bilanciere Powerlift da competizione 29mm\" \/>\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small top right show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small hide-for-small bottom left show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools grid-tools text-center hide-for-small bottom hover-slide-in show-on-hover\">\n\t\t\t\t<a href=\"#quick-view\" class=\"quick-view\" role=\"button\" data-prod=\"152285\" aria-haspopup=\"dialog\" aria-expanded=\"false\" data-flatsome-role-button>Quick View<\/a>\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\t<div class=\"box-text box-text-products\">\n\t\t\t<div class=\"title-wrapper\">\t\t<p class=\"category uppercase is-smaller no-text-overflow product-cat op-8\">\n\t\t\tBilancieri Weightlifting\/Powerlifting\t\t<\/p>\n\t<p class=\"name product-title woocommerce-loop-product__title\"><a href=\"https:\/\/www.sideaita.it\/en\/attrezzatura-fitness\/9015-2-competition-powerlift-barbell-29mm\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\">9015\/2 Bilanciere Powerlift da competizione 29mm<\/a><\/p><\/div><div class=\"price-wrapper\">\n\t<span class=\"price\"><span class=\"ywcrbp_regular_price\"><span class=\"woocommerce-Price-amount amount\"><bdi>398,03<span class=\"woocommerce-Price-currencySymbol\">&euro;<\/span><\/bdi><\/span> <\/span> <small class=\"woocommerce-price-suffix\">FEES and TAXES NOT INCLUDED<\/small><\/span>\n<\/div><div class=\"add-to-cart-button\"><a href=\"\/en\/wp-json\/wp\/v2\/posts\/387801?add-to-cart=152285\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_152285\" data-quantity=\"1\" class=\"primary is-small mb-0 button product_type_simple add_to_cart_button ajax_add_to_cart is-underline\" data-product_id=\"152285\" data-product_sku=\"9015\/2\" aria-label=\"Add to basket: &ldquo;9015\/2 Bilanciere Powerlift da competizione 29mm&rdquo;\" rel=\"nofollow\" data-success_message=\"&quot;9015\/2 Bilanciere Powerlift da competizione 29mm&quot; \u00e8 stato aggiunto al tuo carrello\" role=\"button\">Add to cart<\/a><\/div>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_152285\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n\t\t<\/div>\n\t<\/div>\n\t<span class=\"gtm4wp_productdata\" style=\"display:none; visibility:hidden;\" data-gtm4wp_product_data=\"{&quot;internal_id&quot;:152285,&quot;item_id&quot;:152285,&quot;item_name&quot;:&quot;9015\\\/2 Bilanciere Powerlift da competizione 29mm&quot;,&quot;sku&quot;:&quot;9015\\\/2&quot;,&quot;price&quot;:398.03,&quot;stocklevel&quot;:11,&quot;stockstatus&quot;:&quot;instock&quot;,&quot;google_business_vertical&quot;:&quot;retail&quot;,&quot;item_category&quot;:&quot;Bilancieri Weightlifting&quot;,&quot;item_category2&quot;:&quot;Powerlifting&quot;,&quot;id&quot;:152285,&quot;item_brand&quot;:&quot;&quot;,&quot;productlink&quot;:&quot;https:\\\/\\\/www.sideaita.it\\\/en\\\/attrezzatura-fitness\\\/9015-2-competition-powerlift-barbell-29mm\\\/&quot;,&quot;item_list_name&quot;:&quot;General Product List&quot;,&quot;index&quot;:4,&quot;product_type&quot;:&quot;simple&quot;}\"><\/span>\t<\/div>\n<\/div><\/div>\n<h2>Quale Tecnica Dovresti Usare?<\/h2>\n<p>Dipende dai tuoi obiettivi!<\/p>\n<p>\u2705 Se vuoi massimizzare il carico (ad es. se fai powerlifting), la arched-back \u00e8 pi\u00f9 efficace, ma devi considerare le nuove regole se gareggi.<\/p>\n<p>\u2705 Se punti a sviluppare la potenza e l\u2019esplosivit\u00e0 (ad es. se sei un atleta di sport come il lancio del peso o il rugby), la flat-back potrebbe essere la scelta migliore.<\/p>\n<p>\u2705 Se il tuo obiettivo \u00e8 l\u2019ipertrofia (aumento della massa muscolare), entrambe le tecniche sono valide, poich\u00e9 l\u2019attivazione muscolare \u00e8 simile.<\/p>\n<h2>Conclusione \u2013 Qual \u00e8 la tua scelta?<\/h2>\n<p>La panca piana \u00e8 uno degli esercizi pi\u00f9 iconici e discussi nel mondo del fitness. Conoscere le diverse tecniche ti aiuter\u00e0 a scegliere quella pi\u00f9 adatta ai tuoi obiettivi e a evitare errori.<\/p>\n<p style=\"text-align: center\"><a href=\"https:\/\/www.instagram.com\/mich_maraldi\/\">Dott. M. Maraldi<\/a><\/p>\n\n  \n    <div class=\"row large-columns-2 medium-columns-1 small-columns-1 has-shadow row-box-shadow-3 slider row-slider slider-nav-simple slider-nav-outside\"  data-flickity-options='{&quot;imagesLoaded&quot;: true, &quot;groupCells&quot;: &quot;100%&quot;, &quot;dragThreshold&quot; : 5, &quot;cellAlign&quot;: &quot;left&quot;,&quot;wrapAround&quot;: true,&quot;prevNextButtons&quot;: true,&quot;percentPosition&quot;: true,&quot;pageDots&quot;: false, &quot;rightToLeft&quot;: false, &quot;autoPlay&quot; : false}' >\n\n  <div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-vertical box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" style=\"width:43%;\">\n  \t\t\t\t\t\t<div class=\"image-cover\" style=\"padding-top:89%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/en\/2026\/06\/30\/agilita-delite-perche-cambiare-direzione-non-e-solo-una-questione-di-forza\/\" class=\"plain\" aria-label=\"Agilit\u00e0 d\u2019\u00e9lite: perch\u00e9 cambiare direzione non \u00e8 solo una questione di forza\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-711x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"sidea stiffness agilit\u00e0 preparazione atletica strength and conditioning calcio training 1\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-711x400.jpg 711w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-1400x788.jpg 1400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-768x432.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-1536x864.jpg 1536w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-18x10.jpg 18w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1-700x394.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/06\/sidea-stiffness-agilita-preparazione-atletica-strength-and-conditioning-calcio-training-1.jpg 1920w\" sizes=\"auto, (max-width: 711px) 100vw, 711px\" \/>\t\t\t\t\t\t\t<\/a>\n  \t\t\t\t\t\t\t  \t\t\t\t\t\t\t  \t\t\t\t\t\t<\/div>\n  \t\t\t\t\t\t  \t\t\t\t\t<\/div>\n          \t\t\t\t\t<div class=\"box-text text-center\" >\n\t\t\t\t\t<div class=\"box-text-inner blog-post-inner\">\n\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<h5 class=\"post-title is-large \">\n\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/en\/2026\/06\/30\/agilita-delite-perche-cambiare-direzione-non-e-solo-una-questione-di-forza\/\" class=\"plain\">Agilit\u00e0 d\u2019\u00e9lite: perch\u00e9 cambiare direzione non \u00e8 solo una questione di forza<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t\t\t\t\t\t<div class=\"is-divider\"><\/div>\n\t\t\t\t\t\t\t\t\t\t<p class=\"from_the_blog_excerpt \">\n\t\t\t\t\t\tIntroduzione: l\u2019agilit\u00e0 non \u00e8 solo rapidit\u00e0 di piedi Quando si parla di agilit\u00e0, la tentazione [...]\t\t\t\t\t<\/p>\n\t\t\t\t\t                    \n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"badge absolute top post-date badge-outline\">\n\t\t\t\t\t\t\t<div class=\"badge-inner\">\n\t\t\t\t\t\t\t\t<span class=\"post-date-day\">30<\/span><br>\n\t\t\t\t\t\t\t\t<span class=\"post-date-month is-xsmall\">Jun<\/span>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-vertical box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" style=\"width:43%;\">\n  \t\t\t\t\t\t<div class=\"image-cover\" style=\"padding-top:89%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/en\/2026\/06\/26\/forza-massimale-e-sport-di-squadra\/\" class=\"plain\" aria-label=\"Forza massimale e sport di squadra\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-711x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Sidea summit of strength strongfirst fabio zonin palco 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Mauro Franzetti al Summit of [...]\t\t\t\t\t<\/p>\n\t\t\t\t\t                    \n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"badge absolute top post-date badge-outline\">\n\t\t\t\t\t\t\t<div class=\"badge-inner\">\n\t\t\t\t\t\t\t\t<span class=\"post-date-day\">26<\/span><br>\n\t\t\t\t\t\t\t\t<span class=\"post-date-month is-xsmall\">Jun<\/span>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-vertical box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" style=\"width:43%;\">\n  \t\t\t\t\t\t<div class=\"image-cover\" style=\"padding-top:89%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/en\/2026\/06\/18\/athx-games-2026-cose-come-funziona-e-come-prepararsi-alla-competizione-ibrida\/\" class=\"plain\" aria-label=\"ATHX Games 2026: cos\u2019\u00e8, come funziona e come prepararsi alla competizione ibrida\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/sidea-air-row-hyrox-rowing-711x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Attrezzi per allenamento funzionale e CrossFit in palestra.\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/sidea-air-row-hyrox-rowing-711x400.jpg 711w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/sidea-air-row-hyrox-rowing-1400x788.jpg 1400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/sidea-air-row-hyrox-rowing-768x432.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/sidea-air-row-hyrox-rowing-1536x864.jpg 1536w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/03\/sidea-air-row-hyrox-rowing-18x10.jpg 18w, 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IBRIDO Negli ultimi anni il fitness competitivo si \u00e8 evoluto verso format sempre [...]\t\t\t\t\t<\/p>\n\t\t\t\t\t                    \n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"badge absolute top post-date badge-outline\">\n\t\t\t\t\t\t\t<div class=\"badge-inner\">\n\t\t\t\t\t\t\t\t<span class=\"post-date-day\">18<\/span><br>\n\t\t\t\t\t\t\t\t<span class=\"post-date-month is-xsmall\">Jun<\/span>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-vertical box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" style=\"width:43%;\">\n  \t\t\t\t\t\t<div class=\"image-cover\" style=\"padding-top:89%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/en\/2026\/05\/29\/guida-definitiva-alla-scelta-dei-bumper-plate-come-non-sbagliare-il-tuo-primo-set-e-ottimizzare-le-prestazioni\/\" class=\"plain\" aria-label=\"Guida Definitiva alla Scelta dei Bumper Plate: Come Non Sbagliare il Tuo Primo Set e Ottimizzare le Prestazioni\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/10\/sofia-9040-5-711x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"sofia sumo deadlift 9040-5\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/10\/sofia-9040-5-711x400.jpg 711w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/10\/sofia-9040-5-1400x788.jpg 1400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/10\/sofia-9040-5-768x432.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/10\/sofia-9040-5-1536x864.jpg 1536w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/10\/sofia-9040-5-18x10.jpg 18w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/10\/sofia-9040-5-700x394.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/10\/sofia-9040-5.jpg 1920w\" sizes=\"auto, (max-width: 711px) 100vw, 711px\" \/>\t\t\t\t\t\t\t<\/a>\n  \t\t\t\t\t\t\t  \t\t\t\t\t\t\t  \t\t\t\t\t\t<\/div>\n  \t\t\t\t\t\t  \t\t\t\t\t<\/div>\n          \t\t\t\t\t<div class=\"box-text text-center\" >\n\t\t\t\t\t<div class=\"box-text-inner blog-post-inner\">\n\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<h5 class=\"post-title is-large \">\n\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/en\/2026\/05\/29\/guida-definitiva-alla-scelta-dei-bumper-plate-come-non-sbagliare-il-tuo-primo-set-e-ottimizzare-le-prestazioni\/\" class=\"plain\">Guida Definitiva alla Scelta dei Bumper Plate: Come Non Sbagliare il Tuo Primo Set e Ottimizzare le Prestazioni<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t\t\t\t\t\t<div class=\"is-divider\"><\/div>\n\t\t\t\t\t\t\t\t\t\t<p class=\"from_the_blog_excerpt \">\n\t\t\t\t\t\tLa verit\u00e0 che nessuno ti dice? Scegliere un disco bumper non \u00e8 solo una questione [...]\t\t\t\t\t<\/p>\n\t\t\t\t\t                    \n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"badge absolute top post-date badge-outline\">\n\t\t\t\t\t\t\t<div class=\"badge-inner\">\n\t\t\t\t\t\t\t\t<span class=\"post-date-day\">29<\/span><br>\n\t\t\t\t\t\t\t\t<span class=\"post-date-month is-xsmall\">May<\/span>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-vertical box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" style=\"width:43%;\">\n  \t\t\t\t\t\t<div class=\"image-cover\" style=\"padding-top:89%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/en\/2026\/05\/26\/la-struttura-governa-la-funzione-il-dott-luca-franzon-al-summit-of-strength-di-cesena\/\" class=\"plain\" aria-label=\"La Struttura Governa la Funzione: Il Dott. Luca Franzon al Summit of Strength di Cesena\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/05\/Sidea-summit-of-strength-strongfirst-conferenza-Franzon-3-600x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Sidea summit of strength strongfirst conferenza Franzon 3\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/05\/Sidea-summit-of-strength-strongfirst-conferenza-Franzon-3-600x400.jpg 600w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/05\/Sidea-summit-of-strength-strongfirst-conferenza-Franzon-3-1200x800.jpg 1200w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/05\/Sidea-summit-of-strength-strongfirst-conferenza-Franzon-3-768x512.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/05\/Sidea-summit-of-strength-strongfirst-conferenza-Franzon-3-1536x1024.jpg 1536w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/05\/Sidea-summit-of-strength-strongfirst-conferenza-Franzon-3-18x12.jpg 18w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/05\/Sidea-summit-of-strength-strongfirst-conferenza-Franzon-3-700x467.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/05\/Sidea-summit-of-strength-strongfirst-conferenza-Franzon-3.jpg 2048w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\t\t\t\t\t\t\t<\/a>\n  \t\t\t\t\t\t\t  \t\t\t\t\t\t\t  \t\t\t\t\t\t<\/div>\n  \t\t\t\t\t\t  \t\t\t\t\t<\/div>\n          \t\t\t\t\t<div class=\"box-text text-center\" >\n\t\t\t\t\t<div class=\"box-text-inner blog-post-inner\">\n\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<h5 class=\"post-title is-large \">\n\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/en\/2026\/05\/26\/la-struttura-governa-la-funzione-il-dott-luca-franzon-al-summit-of-strength-di-cesena\/\" class=\"plain\">La Struttura Governa la Funzione: Il Dott. Luca Franzon al Summit of Strength di Cesena<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t\t\t\t\t\t<div class=\"is-divider\"><\/div>\n\t\t\t\t\t\t\t\t\t\t<p class=\"from_the_blog_excerpt \">\n\t\t\t\t\t\tUn viaggio nel sistema miofasciale che sta rivoluzionando forza, movimento e performance \u2014 dal 1\u00b0 [...]\t\t\t\t\t<\/p>\n\t\t\t\t\t                    \n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"badge absolute top post-date badge-outline\">\n\t\t\t\t\t\t\t<div class=\"badge-inner\">\n\t\t\t\t\t\t\t\t<span class=\"post-date-day\">26<\/span><br>\n\t\t\t\t\t\t\t\t<span class=\"post-date-month is-xsmall\">May<\/span>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-vertical box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" style=\"width:43%;\">\n 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https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/07\/copertina-9020-flat-bench-nuova-1536x480.jpg 1536w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/07\/copertina-9020-flat-bench-nuova-2048x640.jpg 2048w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2021\/07\/copertina-9020-flat-bench-nuova-700x219.jpg 700w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t<\/a>\n  \t\t\t\t\t\t\t  \t\t\t\t\t\t\t  \t\t\t\t\t\t<\/div>\n  \t\t\t\t\t\t  \t\t\t\t\t<\/div>\n          \t\t\t\t\t<div class=\"box-text text-center\" >\n\t\t\t\t\t<div class=\"box-text-inner blog-post-inner\">\n\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<h5 class=\"post-title is-large \">\n\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/en\/2026\/05\/22\/la-guida-definitiva-alla-scelta-dei-manubri-sidea\/\" class=\"plain\">La Guida Definitiva alla Scelta dei Manubri SIDEA<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t\t\t\t\t\t<div class=\"is-divider\"><\/div>\n\t\t\t\t\t\t\t\t\t\t<p class=\"from_the_blog_excerpt \">\n\t\t\t\t\t\tCome e perch\u00e9 scegliere il manubrio giusto per il tuo allenamento Il Manubrio Come Investimento [...]\t\t\t\t\t<\/p>\n\t\t\t\t\t                    \n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"badge absolute top post-date badge-outline\">\n\t\t\t\t\t\t\t<div class=\"badge-inner\">\n\t\t\t\t\t\t\t\t<span class=\"post-date-day\">22<\/span><br>\n\t\t\t\t\t\t\t\t<span class=\"post-date-month is-xsmall\">May<\/span>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-vertical box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" style=\"width:43%;\">\n  \t\t\t\t\t\t<div class=\"image-cover\" style=\"padding-top:89%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/en\/2026\/05\/15\/ipertrofia-e-forza-essere-piu-muscolosi-significa-davvero-essere-piu-forti\/\" class=\"plain\" aria-label=\"Ipertrofia e forza: essere pi\u00f9 muscolosi significa davvero essere pi\u00f9 forti?\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-711x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Sidea summit of strength strongfirst fabio zonin palco conferenza 1\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-711x400.jpg 711w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-1400x788.jpg 1400w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-768x432.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-1536x864.jpg 1536w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-18x10.jpg 18w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1-700x394.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/02\/Sidea-summit-of-strength-strongfirst-fabio-zonin-1.jpg 1920w\" sizes=\"auto, (max-width: 711px) 100vw, 711px\" \/>\t\t\t\t\t\t\t<\/a>\n  \t\t\t\t\t\t\t  \t\t\t\t\t\t\t  \t\t\t\t\t\t<\/div>\n  \t\t\t\t\t\t  \t\t\t\t\t<\/div>\n          \t\t\t\t\t<div class=\"box-text text-center\" >\n\t\t\t\t\t<div class=\"box-text-inner blog-post-inner\">\n\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<h5 class=\"post-title is-large \">\n\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/en\/2026\/05\/15\/ipertrofia-e-forza-essere-piu-muscolosi-significa-davvero-essere-piu-forti\/\" class=\"plain\">Ipertrofia e forza: essere pi\u00f9 muscolosi significa davvero essere pi\u00f9 forti?<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t\t\t\t\t\t<div class=\"is-divider\"><\/div>\n\t\t\t\t\t\t\t\t\t\t<p class=\"from_the_blog_excerpt \">\n\t\t\t\t\t\tDal Summit of Strength 2026 di Cesena le nuove evidenze scientifiche spiegate dal Prof. Antonio [...]\t\t\t\t\t<\/p>\n\t\t\t\t\t                    \n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"badge absolute top post-date badge-outline\">\n\t\t\t\t\t\t\t<div class=\"badge-inner\">\n\t\t\t\t\t\t\t\t<span class=\"post-date-day\">15<\/span><br>\n\t\t\t\t\t\t\t\t<span class=\"post-date-month is-xsmall\">May<\/span>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><div class=\"col post-item\" >\n\t\t\t<div class=\"col-inner\">\n\t\t\t\t<div class=\"box box-vertical box-text-bottom box-blog-post has-hover\">\n            \t\t\t\t\t<div class=\"box-image\" style=\"width:43%;\">\n  \t\t\t\t\t\t<div class=\"image-cover\" style=\"padding-top:89%;\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/en\/2026\/04\/15\/strongfirst-summit-of-strength-2026-a-cesena-il-base-system-di-tiago-proenca\/\" class=\"plain\" aria-label=\"StrongFirst Summit of Strength 2026 a Cesena: il BASE System di Tiago Proen\u00e7a\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/04\/Sidea-summit-of-strength-strongfirst-Tiajo-conferenza-5-600x400.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Tecnico di fitness durante il StrongFirst Summit 2026 a Cesena, che utilizza attrezzature di alta qualit\u00e0 per il training di forza e funzionale.\" srcset=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/04\/Sidea-summit-of-strength-strongfirst-Tiajo-conferenza-5-600x400.jpg 600w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/04\/Sidea-summit-of-strength-strongfirst-Tiajo-conferenza-5-1200x800.jpg 1200w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/04\/Sidea-summit-of-strength-strongfirst-Tiajo-conferenza-5-768x512.jpg 768w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/04\/Sidea-summit-of-strength-strongfirst-Tiajo-conferenza-5-1536x1024.jpg 1536w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/04\/Sidea-summit-of-strength-strongfirst-Tiajo-conferenza-5-18x12.jpg 18w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/04\/Sidea-summit-of-strength-strongfirst-Tiajo-conferenza-5-700x467.jpg 700w, https:\/\/www.sideaita.it\/wp-content\/uploads\/2026\/04\/Sidea-summit-of-strength-strongfirst-Tiajo-conferenza-5.jpg 2048w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\t\t\t\t\t\t\t<\/a>\n  \t\t\t\t\t\t\t  \t\t\t\t\t\t\t  \t\t\t\t\t\t<\/div>\n  \t\t\t\t\t\t  \t\t\t\t\t<\/div>\n          \t\t\t\t\t<div class=\"box-text text-center\" >\n\t\t\t\t\t<div class=\"box-text-inner blog-post-inner\">\n\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<h5 class=\"post-title is-large \">\n\t\t\t\t\t\t<a href=\"https:\/\/www.sideaita.it\/en\/2026\/04\/15\/strongfirst-summit-of-strength-2026-a-cesena-il-base-system-di-tiago-proenca\/\" class=\"plain\">StrongFirst Summit of Strength 2026 a Cesena: il BASE System di Tiago Proen\u00e7a<\/a>\n\t\t\t\t\t<\/h5>\n\t\t\t\t\t\t\t\t\t\t<div class=\"is-divider\"><\/div>\n\t\t\t\t\t\t\t\t\t\t<p class=\"from_the_blog_excerpt \">\n\t\t\t\t\t\tQuando il \u201cfunctional training\u201d smette di essere uno slogan Il functional training \u00e8 probabilmente uno [...]\t\t\t\t\t<\/p>\n\t\t\t\t\t                    \n\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"badge absolute top post-date badge-outline\">\n\t\t\t\t\t\t\t<div class=\"badge-inner\">\n\t\t\t\t\t\t\t\t<span class=\"post-date-day\">15<\/span><br>\n\t\t\t\t\t\t\t\t<span class=\"post-date-month is-xsmall\">Apr<\/span>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Arco Dorsale nella Panca Piana Nuove Regole, Benefici e Controversie Sei sicuro di eseguire la panca piana nel modo giusto? Se frequenti una palestra o segui il mondo del powerlifting, avrai sicuramente visto atleti eseguire la panca piana con un forte arco dorsale. Ma questa tecnica \u00e8 davvero utile? \u00c8 sicura? E soprattutto: con le [&#8230;]\n","protected":false},"author":5607,"featured_media":391287,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[277,4754],"tags":[],"class_list":["post-387801","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-functional-training","category-preparazione-atletica"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.9 (Yoast SEO v27.9) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Arco Dorsale nella Panca Piana - Sidea | Attrezzatura Fitness Professionale<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.sideaita.it\/en\/2025\/02\/27\/back-arch-in-the-flat-bench\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Arco Dorsale nella Panca Piana\" \/>\n<meta property=\"og:description\" content=\"analizziamo le tecniche di panca piana in base al nuovo regolamento di gara IPF\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.sideaita.it\/en\/2025\/02\/27\/back-arch-in-the-flat-bench\/\" \/>\n<meta property=\"og:site_name\" content=\"Sidea | Attrezzatura Fitness Professionale\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/sideaita\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-02-27T13:17:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.sideaita.it\/wp-content\/uploads\/2025\/02\/9045-spotter.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sidea\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:description\" content=\"analizziamo le tecniche di panca piana in base al nuovo regolamento di gara IPF\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sidea\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.sideaita.it\\\/2025\\\/02\\\/27\\\/arco-dorsale-nella-panca-piana\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.sideaita.it\\\/2025\\\/02\\\/27\\\/arco-dorsale-nella-panca-piana\\\/\"},\"author\":{\"name\":\"Sidea\",\"@id\":\"https:\\\/\\\/www.sideaita.it\\\/#\\\/schema\\\/person\\\/5357f84512389765c40b51ee75281761\"},\"headline\":\"Arco Dorsale nella Panca Piana\",\"datePublished\":\"2025-02-27T13:17:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.sideaita.it\\\/2025\\\/02\\\/27\\\/arco-dorsale-nella-panca-piana\\\/\"},\"wordCount\":575,\"publisher\":{\"@id\":\"https:\\\/\\\/www.sideaita.it\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.sideaita.it\\\/2025\\\/02\\\/27\\\/arco-dorsale-nella-panca-piana\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.sideaita.it\\\/wp-content\\\/uploads\\\/2025\\\/02\\\/9045-spotter.jpg\",\"articleSection\":[\"News Functional Training\",\"Preparazione atletica\"],\"inLanguage\":\"en-GB\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.sideaita.it\\\/2025\\\/02\\\/27\\\/arco-dorsale-nella-panca-piana\\\/\",\"url\":\"https:\\\/\\\/www.sideaita.it\\\/2025\\\/02\\\/27\\\/arco-dorsale-nella-panca-piana\\\/\",\"name\":\"Arco Dorsale nella Panca Piana - 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