腕立てでも大胸筋は十分に鍛えられる?よく効く3つのポイント

腕立ての3つの基本フォーム

腕立ては大胸筋の筋トレとして第一候補となるトレーニング方法で、特に筋トレにこれから取り掛かる方にとって丁度よい負荷を与えられる種目です。一見、それほど大きな負荷がかかるようには思えないのが腕立てでは、筋肉がついてくるとダンベルを使った大胸筋トレーニングに移行する方が多いです。しかし、3つのフォームのコツを押さえることで腕立てでも器具によるトレーニングと同じ負荷を大胸筋に与えられます。

腕立ては手の向きに注意

1つめのコツは、腕立ての際に手を外向きに置くということです。腕立てには大胸筋だけでなく腕の筋肉も使うことになりますが、手を外向きにすると大胸筋に、内向きにすると上腕によく効きます。大胸筋をピンポイントで鍛えたい場合は、必ず手を外向きにして地面につけましょう。

伸ばした姿勢で腕立てをしよう

2つめの基本フォームは、背筋から脚までしっかりと伸ばした状態を保つということです。腕立てによる筋トレでは、腹筋や背筋の筋肉が足りていない場合、背中が下がったり腹部が下がったりすることがありますが、このフォームでは大胸筋に負荷を与えづらくなります。また、誤ったフォームでは腰に負担がかかることもあるため、体をしっかり伸ばして腕立てを行いましょう。

もし、腕立ての姿勢をとるとどうしても背中やお腹が下がってしまう場合、背筋や腹筋といった筋トレをしばらく続け、腕立てに耐えられる筋肉をつけていきましょう。

目線を前に上げよう

基本フォームの3つ目は、目線を地面ではなく前方に向けるということです。自己流で筋トレをやっている方は地面を向いて腕立てをしがちですが、そうすると背中が丸くなってしまい、背筋や腰など大胸筋以外の部位に負荷がかかってしまいます。

ここまで紹介した基本フォームをまとめると、手を外に向けて地面につき、背筋から脚をしっかり伸ばしたうえで前方を向いて腕立てを行うことが大切です。

腕立ての負荷が足りなくなってきたら

筋トレに余裕を持って取り組めるようになったら、大胸筋も負荷を上げて鍛えたくなるものです。このような場合でも、工夫することで器具を使わずに腕立ての強度を高めることができます。

最も簡単な腕立ての負荷の上げ方は、腕立ての1回1回の動作を遅くする「スロートレーニング」です。通常の腕立ては体を降ろす、降ろしたところで姿勢を維持する、体を上げるという動作を1秒ずつ行います。スロートレーニングでは、1秒ずつではなく3秒ほどかけて1回1回の動作を行っていき、より強い負荷を大胸筋に与えていきます。

3秒で物足りなくなったら5秒にする、というように、器具なしでも負荷を調整しやすいのがこのスロートレーニングによる筋トレの長所です。

脚の位置を変えると負荷がアップ!

大胸筋を強く鍛えるための腕立ての工夫には、脚の位置を高くするという方法もあります。この筋トレでは椅子やベッドに脚を置いて腕立てを行い、大胸筋に大きな負荷をかけることができます。その際、特に椅子の場合は姿勢が崩れて椅子も倒れてしまいわないよう、高すぎるものは選ばないように注意しましょう。

脚の位置を変えるトレーニングにスロートレーニングを取り入れることももちろん可能で、腕立ては意外と大胸筋を鍛えるのに長期的に役立つ筋トレということがわかります。

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