スーツが似合うカラダになる! 大胸筋を体幹と一緒に鍛える「服筋」メニュー3選

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>> この記事の先頭に戻る

大胸筋を鍛えるトレーニング方法

Training 1 
【ボールプッシュアップ】

大胸筋全体への負荷

傾斜&重心変動効果で大胸筋への刺激を増大。バランスボールに両足を乗せたまま、ゆっくりと上体を深く沈ませ、腕立て伏せを行う。体は一直線をキープし、腰は反らないように注意。手をつく幅を広げると大胸筋の面全体、狭めると立体的な筋肉が発達する。連続して10~12回。

Training 2 
【プッシュオンボール】

フォーム優先で体幹と胸を同時に強化

バランスボールの前でひざをつき、拳一つ分くらいの間隔を開けて、両手をボールの上に乗せる。胸を張り、背すじを伸ばした状態のまま、おじぎをするような要領で上体をボールに近づける。ボールに胸が触れる直前で腕を押し出し、元の位置へ。2が問題なくできたら、ひざを伸ばし、3のフルプッシュアップに挑戦。連続して10~12回。

Training 3 
【ダンベルフライオンボール】

胸の可動域を最大化して行う

ボールのラウンドフォルムにより、胸の開閉動作がやりやすくなる。仰向けになり両手にダンベルを持ちまっすぐ伸ばす。勢いや反動をつけずに、両腕を伸ばしたままゆっくりと左右に開閉する。ダンベルは負荷が軽めのものから始めて、徐々に上げて行う。左右の胸の筋肉を中央に寄せるような感覚で。連続して8~12回。



[MEN’S EX 2021年2・3月合併号DIGITAL Editionの記事を再構成]

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