{"id":17800,"date":"2026-06-01T17:30:18","date_gmt":"2026-06-01T20:30:18","guid":{"rendered":"https:\/\/totalpass.com\/br\/blog\/?post_type=web-story&#038;p=17800"},"modified":"2026-06-01T19:09:26","modified_gmt":"2026-06-01T22:09:26","slug":"supino-maquina-como-fazer","status":"publish","type":"web-story","link":"https:\/\/totalpass.com\/br\/blog\/web-stories\/supino-maquina-como-fazer\/","title":{"rendered":"Supino m\u00e1quina: como fazer?"},"content":{"rendered":"<p><html amp=\"\" lang=\"en\"><head><meta charSet=\"utf-8\"\/><meta name=\"viewport\" content=\"width=device-width,minimum-scale=1,initial-scale=1\"\/><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0.js\"><\/script><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0\/amp-story-1.0.js\" custom-element=\"amp-story\"><\/script><link href=\"https:\/\/fonts.googleapis.com\/css2?display=swap&family=Poppins%3Awght%40400%3B700\" rel=\"stylesheet\"\/><link href=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-1.jpg\" rel=\"preload\" as=\"image\"\/>\n<style amp-boilerplate=\"\">body{-webkit-animation:-amp-start 8s steps(1,end) 0s 1 normal both;-moz-animation:-amp-start 8s steps(1,end) 0s 1 normal both;-ms-animation:-amp-start 8s steps(1,end) 0s 1 normal both;animation:-amp-start 8s steps(1,end) 0s 1 normal both}@-webkit-keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}@-moz-keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}@-ms-keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}@-o-keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}@keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}<\/style>\n<p><noscript><\/p>\n<style amp-boilerplate=\"\">body{-webkit-animation:none;-moz-animation:none;-ms-animation:none;animation:none}<\/style>\n<p><\/noscript><\/p>\n<style amp-custom=\"\">\n              h1, h2, h3 { font-weight: normal; }<\/p>\n<p>              amp-story-page {\n                background-color: #131516;\n              }<\/p>\n<p>              amp-story-grid-layer {\n                overflow: visible;\n              }<\/p>\n<p>              @media (max-aspect-ratio: 9 \/ 16)  {\n                @media (min-aspect-ratio: 320 \/ 678) {\n                  amp-story-grid-layer.grid-layer {\n                    margin-top: calc((100% \/ 0.5625 - 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(2 * 74px));\n              }<\/p>\n<p>              .captions-area {\n                padding: 0 32px 0;\n              }<\/p>\n<p>              amp-story-captions {\n                margin-bottom: 16px;\n                text-align: center;\n              }<\/p>\n<p>              amp-story-audio-sticker {\n                height: 100%;\n              }<\/p>\n<p>              .audio-sticker {\n                font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen-Sans, Ubuntu, Cantarell, 'Helvetica Neue', sans-serif;\n              }\n              <\/style>\n<p><meta name=\"web-stories-replace-head-start\"\/><title>Supino m\u00e1quina: como fazer?<\/title><link rel=\"canonical\" href=\"https:\/\/totalpass.com\/br\/blog\/?post_type=web-story&p=17800\"\/><meta name=\"web-stories-replace-head-end\"\/><\/head><body><amp-story standalone=\"\" publisher=\"Blog da TotalPass\" publisher-logo-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/cropped-Avatar_Instagram_TotalPass-1.png\" title=\"Supino m\u00e1quina: como fazer?\" poster-portrait-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/cropped-Supino-maquina-1.jpg\"><amp-story-page id=\"17e1bdf8-6abc-4817-b1f6-b70e943225ae\" auto-advance-after=\"7s\"><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#b7a39c\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-d286534b-f294-49f0-ab68-231a901a80f1\">\n<div style=\"position:absolute;width:118.57778%;height:100%;left:-9.28889%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-1.jpg\" alt=\"Man,Doing,Chest,Workout,In,The,Gym,At,The,Machine\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-1.jpg 667w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-1-200x300.jpg 200w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-1-150x225.jpg 150w\" sizes=\"(min-width: 1024px) 53vh, 119vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.16505%;top:-0.64725%;width:76.94175%;height:4.53074%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6309148264984227% 0.6309148264984227% 0.6309148264984227% 0.6309148264984227% \/ 7.142857142857142% 7.142857142857142% 7.142857142857142% 7.142857142857142%\" id=\"el-9c1b6309-c32f-47c9-bf59-14a52c33a28b\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.6624605678233443% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.19;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Supino m\u00e1quina: como fazer?<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.16505%;top:50%;width:76.94175%;height:12.29773%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6309148264984227% 0.6309148264984227% 0.6309148264984227% 0.6309148264984227% \/ 2.631578947368421% 2.631578947368421% 2.631578947368421% 2.631578947368421%\" id=\"el-059346e8-6d76-4cfe-93e5-3a1a7b7018f0\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.6624605678233443% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.19;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Quer incluir esse exerc\u00edcio no treino de peito? Confira o passo a passo<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"1e9dc84e-7d30-4543-a5ab-00e86457f648\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-ce463530-8133-48f6-bab0-cdb4ce54389f [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate(0%, -0.0000023216547191395875%) scale(1.5)\",\"translate(0%, 0%) scale(1)\"]},\"delay\":0,\"duration\":2000,\"easing\":\"cubic-bezier(.3,0,.55,1)\",\"fill\":\"forwards\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#909da4\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div id=\"anim-ce463530-8133-48f6-bab0-cdb4ce54389f\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-dfc4f1f4-06f8-4675-9729-6352e4fdc62c\">\n<div style=\"position:absolute;width:100%;height:106.53409%;left:0%;top:-3.26704%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-2.jpg\" alt=\"Gym,Workout.,Bench,Press,In,Hammer,Machine.,Dedicated,Gym,Session\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-2.jpg 528w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-2-158x300.jpg 158w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-2-150x284.jpg 150w\" sizes=\"(min-width: 1024px) 45vh, 100vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:12.86408%;top:58.09061%;width:62.13592%;height:4.53074%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.78125% 0.78125% 0.78125% 0.78125% \/ 7.142857142857142% 7.142857142857142% 7.142857142857142% 7.142857142857142%\" id=\"el-28119840-d0d5-4f7d-a33a-369421597bfa\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.8203125000000006% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.19;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Ajuste a m\u00e1quina<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:6.6343%;width:33.25243%;height:22.16828%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-20050b23-0f65-4c7f-b271-a6ac9a1b39a4\"><svg style=\"display:block;position:absolute;top:0;height:100%;width:auto\" viewBox=\"0 0 40 40\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><title>Ponto circulado<\/title><path d=\"M20 29.5652c5.2827 0 9.5652-4.2825 9.5652-9.5652 0-5.2828-4.2825-9.5653-9.5652-9.5653-5.2828 0-9.5653 4.2825-9.5653 9.5653 0 5.2827 4.2825 9.5652 9.5653 9.5652z\" fill=\"#fff\"><\/path><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M40 20c0 11.0457-8.9543 20-20 20S0 31.0457 0 20 8.9543 0 20 0s20 8.9543 20 20zm-1.2903 0c0 10.3331-8.3766 18.7097-18.7097 18.7097C9.66693 38.7097 1.29032 30.3331 1.29032 20 1.29032 9.66693 9.66693 1.29032 20 1.29032c10.3331 0 18.7097 8.37661 18.7097 18.70968z\" fill=\"#fff\"><\/path><\/svg><\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:26.94175%;top:15.53398%;width:45.14563%;height:4.36893%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1.0752688172043012% 1.0752688172043012% 1.0752688172043012% 1.0752688172043012% \/ 7.4074074074074066% 7.4074074074074066% 7.4074074074074066% 7.4074074074074066%\" id=\"el-1bf6b33c-dbcc-4194-abc0-d38020780f81\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:1.129032258064517% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.19;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700\">1<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:62.62136%;width:76.94175%;height:12.45955%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6309148264984227% 0.6309148264984227% 0.6309148264984227% 0.6309148264984227% \/ 2.5974025974025974% 2.5974025974025974% 2.5974025974025974% 2.5974025974025974%\" id=\"el-8100c0a7-1bbf-48eb-8e4c-ccaffe866259\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.6624605678233443% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.19;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Antes de come\u00e7ar, regule a carga conforme seu n\u00edvel de condicionamento e objetivo.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"6d1cd1ca-d0cb-479e-866e-d498212bfbcf\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-d8306b34-f16e-44a4-ac65-d755e50c975b [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate(0%, 0%) scale(1.5)\",\"translate(0%, 0%) scale(1)\"]},\"delay\":0,\"duration\":2000,\"easing\":\"cubic-bezier(.3,0,.55,1)\",\"fill\":\"forwards\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#232324\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div id=\"anim-d8306b34-f16e-44a4-ac65-d755e50c975b\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-2d169882-05a4-42f8-8459-26325a5ce276\">\n<div style=\"position:absolute;width:118.57778%;height:100%;left:-9.28889%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-3.jpg\" alt=\"An,Athletic,Man,Showcases,Strength,As,He,Performs,A,Bench\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-3.jpg 667w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-3-200x300.jpg 200w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-3-150x225.jpg 150w\" sizes=\"(min-width: 1024px) 53vh, 119vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:6.6343%;width:33.25243%;height:22.16828%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-1962feb2-9861-409b-8f38-8eb69981a913\"><svg style=\"display:block;position:absolute;top:0;height:100%;width:auto\" viewBox=\"0 0 40 40\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><title>Ponto circulado<\/title><path d=\"M20 29.5652c5.2827 0 9.5652-4.2825 9.5652-9.5652 0-5.2828-4.2825-9.5653-9.5652-9.5653-5.2828 0-9.5653 4.2825-9.5653 9.5653 0 5.2827 4.2825 9.5652 9.5653 9.5652z\" fill=\"#fff\"><\/path><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M40 20c0 11.0457-8.9543 20-20 20S0 31.0457 0 20 8.9543 0 20 0s20 8.9543 20 20zm-1.2903 0c0 10.3331-8.3766 18.7097-18.7097 18.7097C9.66693 38.7097 1.29032 30.3331 1.29032 20 1.29032 9.66693 9.66693 1.29032 20 1.29032c10.3331 0 18.7097 8.37661 18.7097 18.70968z\" fill=\"#fff\"><\/path><\/svg><\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:27.42718%;top:15.53398%;width:45.14563%;height:4.36893%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1.0752688172043012% 1.0752688172043012% 1.0752688172043012% 1.0752688172043012% \/ 7.4074074074074066% 7.4074074074074066% 7.4074074074074066% 7.4074074074074066%\" id=\"el-14af29c6-dbce-4d06-9fa4-4dd929704df2\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:1.129032258064517% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.19;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700\">2<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:54.53074%;width:62.13592%;height:8.41424%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.78125% 0.78125% 0.78125% 0.78125% \/ 3.8461538461538463% 3.8461538461538463% 3.8461538461538463% 3.8461538461538463%\" id=\"el-d0ced465-00f0-44f6-b695-e2d2f9005c23\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.8203125000000006% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.19;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Sente-se na posi\u00e7\u00e3o correta<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:62.62136%;width:76.94175%;height:19.7411%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6309148264984227% 0.6309148264984227% 0.6309148264984227% 0.6309148264984227% \/ 1.639344262295082% 1.639344262295082% 1.639344262295082% 1.639344262295082%\" id=\"el-a5818fbe-943c-4df0-b3fa-21eba2ab5ddc\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.6624605678233443% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.19;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Mantenha as costas apoiadas, os p\u00e9s firmes no ch\u00e3o e segure as al\u00e7as com as m\u00e3os afastadas na largura dos ombros.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"5d6613c6-d2b4-4016-9b0b-15d654e94d11\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-bb590d1b-7567-4879-9d24-1b60540c3622 [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate(0%, -0.0000023216547191395875%) scale(1.5)\",\"translate(0%, 0%) scale(1)\"]},\"delay\":0,\"duration\":2000,\"easing\":\"cubic-bezier(.3,0,.55,1)\",\"fill\":\"forwards\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#bfb7b5\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div id=\"anim-bb590d1b-7567-4879-9d24-1b60540c3622\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-b074eef9-98f3-4eb9-8593-599e7b36f639\">\n<div style=\"position:absolute;width:100%;height:106.53409%;left:0%;top:-3.26704%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-4.jpg\" alt=\"Slow,Motion,4k,Footage.,A,Middle-aged,Woman,Engages,Her,Muscles\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-4.jpg 528w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-4-158x300.jpg 158w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-4-150x284.jpg 150w\" sizes=\"(min-width: 1024px) 45vh, 100vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:6.6343%;width:33.25243%;height:22.16828%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-56f9a656-d5dc-46e0-abf8-8e6fbdcb9bea\"><svg style=\"display:block;position:absolute;top:0;height:100%;width:auto\" viewBox=\"0 0 40 40\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><title>Ponto circulado<\/title><path d=\"M20 29.5652c5.2827 0 9.5652-4.2825 9.5652-9.5652 0-5.2828-4.2825-9.5653-9.5652-9.5653-5.2828 0-9.5653 4.2825-9.5653 9.5653 0 5.2827 4.2825 9.5652 9.5653 9.5652z\" fill=\"#fff\"><\/path><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M40 20c0 11.0457-8.9543 20-20 20S0 31.0457 0 20 8.9543 0 20 0s20 8.9543 20 20zm-1.2903 0c0 10.3331-8.3766 18.7097-18.7097 18.7097C9.66693 38.7097 1.29032 30.3331 1.29032 20 1.29032 9.66693 9.66693 1.29032 20 1.29032c10.3331 0 18.7097 8.37661 18.7097 18.70968z\" fill=\"#fff\"><\/path><\/svg><\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:27.42718%;top:15.53398%;width:45.14563%;height:4.36893%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:1.0752688172043012% 1.0752688172043012% 1.0752688172043012% 1.0752688172043012% \/ 7.4074074074074066% 7.4074074074074066% 7.4074074074074066% 7.4074074074074066%\" id=\"el-d92f31a5-b06c-493e-bfc2-13b5341f784a\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:1.129032258064517% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.19;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700\">3<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:54.20712%;width:62.13592%;height:4.53074%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.78125% 0.78125% 0.78125% 0.78125% \/ 7.142857142857142% 7.142857142857142% 7.142857142857142% 7.142857142857142%\" id=\"el-6490ebda-dbd4-424f-b270-39b8ef04ca9e\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.8203125000000006% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.19;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">1. Execute o exerc\u00edcio<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.16505%;top:58.73786%;width:76.94175%;height:16.18123%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6309148264984227% 0.6309148264984227% 0.6309148264984227% 0.6309148264984227% \/ 2% 2% 2% 2%\" id=\"el-be909621-9d29-40da-a1f3-f105e9587fdc\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.6624605678233443% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.19;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Empurre as al\u00e7as \u00e0 frente at\u00e9 estender os bra\u00e7os e retorne lentamente \u00e0 posi\u00e7\u00e3o inicial. Depois, repita o movimento.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"ae84f327-e3c4-4147-893e-03bd4967f297\" auto-advance-after=\"7s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-e0cd107d-969c-4e0b-85fd-dcf82df226c2 [data-leaf-element=\\\"true\\\"]\",\"keyframes\":{\"transform\":[\"translate(-7.105427357601002e-15%, 0%) scale(1.5)\",\"translate(0%, 0%) scale(1)\"]},\"delay\":0,\"duration\":2000,\"easing\":\"cubic-bezier(.3,0,.55,1)\",\"fill\":\"forwards\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#35342f\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div id=\"anim-e0cd107d-969c-4e0b-85fd-dcf82df226c2\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-342d2f01-bbda-4d21-9c51-11a7969558d7\">\n<div style=\"position:absolute;width:118.75556%;height:100%;left:-9.37778%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-5.jpg\" alt=\"Young,Beautiful,Female,Fitness,Model,Preforming,Various,Exercises,On,Different\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-5.jpg 668w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-5-200x300.jpg 200w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/Supino-maquina-5-150x225.jpg 150w\" sizes=\"(min-width: 1024px) 54vh, 119vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-color:rgba(0,0,0,0.3)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:50%;width:76.94175%;height:12.45955%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6309148264984227% 0.6309148264984227% 0.6309148264984227% 0.6309148264984227% \/ 2.5974025974025974% 2.5974025974025974% 2.5974025974025974% 2.5974025974025974%\" id=\"el-e9e09e18-2c8a-4e76-ac49-e1c684a4223b\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.6624605678233443% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.19;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Quer saber mais sobre os benef\u00edcios do supino m\u00e1quina e para quem ele \u00e9 indicado?<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-page-outlink layout=\"nodisplay\" cta-image=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/06\/cropped-Avatar_Instagram_TotalPass.png\"><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/supino-maquina-defina-o-peitoral-corretamente\/?utm_source=blog&utm_medium=referral&utm_campaign=br_cont_blog_referral_totalpass_interesse_aberto_informacao_supino-maquina-defina-o-peitoral-corretamente_rec_atividade-fisica_20260601__&utm_term=___&utm_content=Webstorie_saiba-mais_artigo_\" rel=\"\">Leia aqui<\/a><\/amp-story-page-outlink><\/amp-story-page><\/amp-story><\/body><\/html><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Supino m\u00e1quina: como fazer? Supino m\u00e1quina: como fazer? Quer incluir esse exerc\u00edcio no treino de peito? Confira o passo a passo Ajuste a m\u00e1quina Ponto circulado 1 Antes de come\u00e7ar, regule a carga conforme seu n\u00edvel de condicionamento e objetivo. Ponto circulado 2 Sente-se na posi\u00e7\u00e3o correta Mantenha as costas apoiadas, os p\u00e9s firmes no [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":17808,"template":"","meta":{"_acf_changed":false,"web_stories_publisher_logo":12342,"web_stories_poster":[],"web_stories_products":[],"footnotes":""},"web_story_category":[3098],"web_story_tag":[3884,3649],"class_list":["post-17800","web-story","type-web-story","status-publish","has-post-thumbnail","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Supino m\u00e1quina: como fazer? - Blog da TotalPass<\/title>\n<meta name=\"description\" content=\"Supino m\u00e1quina: como fazer? Supino m\u00e1quina: como fazer? Quer incluir esse exerc\u00edcio no treino de peito? Confira o passo a passo Ajuste a m\u00e1quina Ponto circulado 1 Antes de come\u00e7ar, regule a carga conforme seu n\u00edvel de condicionamento e objetivo. Ponto circulado 2 Sente-se na posi\u00e7\u00e3o correta Mantenha as costas apoiadas, os p\u00e9s firmes no [&hellip;]\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/totalpass.com\/br\/blog\/web-stories\/supino-maquina-como-fazer\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Supino m\u00e1quina: como fazer? - Blog da TotalPass\" \/>\n<meta property=\"og:description\" content=\"Supino m\u00e1quina: como fazer? Supino m\u00e1quina: como fazer? Quer incluir esse exerc\u00edcio no treino de peito? 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