大胸筋を鍛えて「スーツが似合うカラダ」を手に入れるには？【服筋 Fukkin】
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スーツが似合うしなやかな体型作りをトレーナーの森 俊憲さんに教えていただく本連載。鍛えたい“服筋”に応じてメリハリのある筋肉と、均整の取れたシルエットを手に入れる独自のトレーニング方法をお伝えする。
今月の服筋は……大胸筋
教えてくれる人
森 俊憲さん
ボディクエスト（http://bodyquest.jp/）代表。独自のWEBシステムや専用アプリを開発し、自宅にいながらパーソナルトレーニングを受けられるフィットネスサービスを展開。これまで1万3000人以上へのトレーニングを行う。2020年の夏にエグゼクティブ向けのパーソナルジムMSM BOX – THE PREMIUM GYM（https://msmbox.jp/）もオープン。
大胸筋とは…
胸板を作っている強大な筋肉。手を使って胸の前でものを挟むときや、腕を前に押し出すときに使われる。効果も見えやすい。
大胸筋を立体的にイメージして、面全体を強く・厚くする
男らしい身体を際立たせるパーツと言えば、ぶ厚い胸板。上半身の存在感を増すためには欠かせない箇所だ。そんなことは百も承知と、プッシュアップ（腕立て伏せ）に精を出す。そして、多くの回数をこなすことが絶対条件と考える向きも多い。しかし、筋肉のサイズは必ずしも回数とは比例しない。大事なのは負荷の大きさだ。
自重トレーニングとしてのプッシュアップも、手首のフォーム安定化や身体を沈み込ませる上下の運動量を増やすことで、筋肉を深く強く刺激するための可動域を最大限活用することができ、大胸筋の面全体を効果的に刺激できる。さらに体幹やインナーマッスルを刺激することも重要だ。そこで今回は、ダンベルを上手く活用してトレーニング効果を最大化させる3種を紹介する。
