胸板を分厚くしたい人は必見のトレーニング!胸周辺を鍛えるための筋トレメニュー

胸周辺の筋肉を鍛えるメリットとは?

スポーツジムへ行くとベンチプレスを熱心に取り組んでいる人がたくさんいます。これは大胸筋を大きくするのが目的です。大胸筋の大きさはたくましいボディーラインを作る上でとても大切な要素です。胸周辺の筋肉が小さいとスーツを着た時のシルエットがどうしてもカッコ悪くなりがちです。逆に、大胸筋がバッチリと発達している人は見るからにカッコよく、異性にもてるのはもちろん、好印象を与えられるのでビジネスなどの面にもいい結果をもたらしてくれます。人間の身体には無数の筋肉があるわけですが、どれを鍛えるのかで迷った時にはとりあえず大胸筋を鍛えておけば間違いありません。

大胸筋は3つに分けられる。

大胸筋は扇状の形をしており、大きく『上部』『中部』『下部』の3つに分けられます。大胸筋はかなりサイズの大きい筋肉なので、目的に応じて鍛える部位を調節すると理想的なボディーラインにより近づけられるでしょう。例えば、腹筋との対比をより鮮明にしたいのであれば大胸筋の下部を積極的に鍛えるのがおすすめです。もちろん、スポーツのパフォーマンス向上が目的なのであればすべての部位をバランスよく鍛えましょう。

プッシュアップのやり方。

大胸筋を鍛える筋トレのなかで最もポピュラーなのがプッシュアップです。腕立て伏せと言えば分かりやすいでしょうか。自分の体重を負荷にして行うトレーニングですからいつでもとこでも気軽に取り組めます。では、プッシュアップのやり方を具体的に説明します。まずはうつ伏せに寝転がり、手を付いて身体を持ち上げます。これがプッシュアップのスタートポジションです。ちなみに、両手の間隔が広くなればなるほど大胸筋にかかる負荷も大きくなります。逆に間隔が狭くなると負荷が腕の方にかかるようになります。今回の目的は大胸筋を鍛えることですから肩幅から少し広いくらいがおすすめです。そこから肘を曲げて身体を少しずつ下ろしていきます。目安としては肘の角度が90度くらいになるまで下ろせると理想的ですが、筋トレを始めたばかりでまだ慣れていない人は少し浅めでもオッケーです。プッシュアップをする時の注意点としては身体を下す際に背中を反らさないようにすることです。背中を反らすと負荷が腰に集中してしまうため、その状態でプッシュアップをくり返すとケガをしてしまう恐れがあります。

ベンチプレスのやり方。

ベンチプレスはバーベルの負荷を自由に調節できるため本格的に大胸筋を鍛えたい人にとってはもってこいの種目です。しかし、場合によっては100キロ近いバーベルを取り扱いますから、大胸筋をベンチプレスで追い込む場合には誰かに補助を頼むか、それが無理な場合にはセーフティーバーを必ず使用するようにしましょう。そうすると、万が一にバーベルを落としてしまっても身体の上に落ちてくる心配がありませんから安心です。では、具体的にベンチプレスのやり方を説明します。まずはベンチの上に仰向けに横になり、肘を伸ばしたままバーベルを持ち上げます。この時、バーベルが肩の真上に来るようにするのがポイントです。これがベンチプレスのスタートポジションとなります。ここからバーベルを胸に近づけるようなイメージで下していきますが、肩甲骨を内側に寄せて胸を反らせながら行うと効果的です。胸にアーチを作ることで負荷がきちんと大胸筋にかかかるのはもちろん、余計な負荷が肩等にかかりませんからケガの防止にもつながります。

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