【初心者向け】ベンチプレスを伸ばしたい人に、現役トレーナーがガチでアドバイスしてみる【頑張れ】

こんにちはー!
現役トレーナー、現役ボディビルダーの健っす。

今日は初心者の人向けに、「ベンチプレス」に関する質問をまとめて、全部さっくり解説するよ。
イメージ的には男性で60kg前後、女性で20kg前後の人に向けるよ。

何レップス(反復回数)すればいいの?

いくつか種類はあるんだけど、期間分けして考えよう。

一定期間、8回ぎりぎりでできる重りをチョイスして、それを伸ばしていこう。
8回って言う回数は比較的多めの回数で、重りは少し軽いものになる。
1~4回まではフォームや瞬発力の意識がしやすく、ベンチプレスそのもの動作の習得に良い意識ができる。
5~8回は、もちろん限界だ。良いトレーニングになる。
これを伸びなくなるまで伸ばそう。3週間ほど停滞したら変えどきだ。

1~2週間ほどしっかりと軽めのトレーニングで休養したら、今度は5回ぎりぎりできる重りで頑張ってみよう。
5回となると結構重ための設定になるはずだ。
こういうトレーニングを「神経系トレーニング」と言う。
脳みそに、最適な動作はもちろん、重たくても瞬発力を発揮するよう指令したり、精神的にビビらないようにしたりする。
これまた伸びなくなるまで伸ばす。そして停滞したら、また8回ぎりぎりの回数に戻す。

このように期間でコンセプトを変えて、なるべき停滞しないように伸ばしていくようにしよう。

セット数はどれくらいがいい?

1週間で8セット~14セットほどやるといいと思う。
中3日くらいで、2日に分けるのもオススメだ。

一般的な筋トレは4セットほどで十分だが、ベンチプレスは競技と心得よ。
最適な動作を追求するためには、やはり多いセットが必要だ。

イメージ的には例えば野球の守備はどうやって上手くなる?
ひたすら反復練習だよね。

何kg挙げられると普通?

はっきり言ってそんな指標ない。
自分との戦い。

が、あくまでも俺の中でのイメージを言うと、

体重が1回挙がる → 初心者卒業
体重が10回挙がる → よく練習している
体重の2倍が1回挙がる → 友人に自慢できるレベル
体重の2倍が3回挙がる → かなり強い
体重の3倍が1回挙がる → ガチ勢 全国TOPレベル

正しいフォームを教えて

こればっかりは、ここでは説明しきれない。
信頼できそうな人のyoutubeを見たり、パワーリフティングが盛んなジムに行ったりしよう。

一つ言いたいことは、「断言することが少ない」ことが良い指導者に共通していると考えている。
俺のフォームが正解、という感じで押し付けるような事を言う人は、視野が狭いと思っている。

「いろんな人のフォームをみて、参考にして、試して。自分のフォームを探してください。」と言うような雰囲気の人がいいね。

ただし、三土手さんのような超一流は除く。
断言できる指導者は世界に10人くらいしかいないんじゃないかな。

ギアはなにを使えばいい?

(amazonにリンク)

リストラップ、パワーベルトはあったほうがいいと思う。
SBDを買っておけば間違いないと思う。

あとはクッションの少ないシューズ。

手の幅はどこを握ればいい?

かなりの低身長でなければ、81cmの太い線を人差し指で握ろう。
公式大会でも使える手幅。

手が滑る

ストロンググリップを使おう。
これめっちゃいい商品。(Amazonにリンク)

バーは胸に付けるべき?お尻は浮かさないべき?

公式ルールでは、胸につけて一旦停止してから挙げる必要がある。
お尻も浮いてはいけない。

が、これは大会のルールなので、出場しないのであれば特に従う必要もない。
個人的には胸には付ける方がトレーニングとしても効果が出やすいと思う。
お尻に関しては、多少浮かしたほうが高重量が安全にできるので、こだわりすぎなくていいんじゃないかと思う。

手首が痛いです

リストラップを使おう。
で、それでも痛いなら巻き方を工夫しよう。
強く巻く、手首に被るように巻くなど。

それでも痛いならほんの少し八の字に捻るように握ったり、サムレスグリップを試そう。

それでも痛いなら優秀なトレーナーがいるジムに言って相談しよう。

腰が痛いです

脚で強く踏ん張れている証拠なので、よく頑張っていると思う。
一定期間足上げベンチをして、しっかりとハムストリングスや脊柱のストレッチをしよう。

痛みが和らいだら再度脚を使ったベンチプレスを再開しよう。
少しずつ柔軟性が向上して、痛みがなくなることが多い。

が、もちろん大きな怪我に繋がることも多い。
全て慎重に。

バーが傾きます

背中の寄せに差が出ていることが多い。
例えば右がよく寄っていて、左が寄っていないなど。

次に、左右の手幅が揃っていないことも多い。
mm単位でしっかり合わせよう。

または、バーの中心が、体の中心の降りていないこともある。

安直に左右の筋力差が原因だと判断する人がいる。
が、大きく傾くレベルまで筋力差があることは少ないと思う。
大抵は柔軟性の左右差が原因。

補助種目はなにをすればいい?

動作の中で弱点をみつけよう。

例えばバーを胸につけて、そこから挙げ始めが重く感じるのであれば、大胸筋が弱い可能性が高い。
ベンチプレスよりも強く大胸筋がストレッチされる、ダンベルフライやダンベルプレスがオススメ。

逆に肘が伸びきる直前の最後のひと押しが弱いのであれば、上腕三頭筋が弱い。
ナローベンチやスカルクラッシャーを頑張ろう。

背中の寄せが苦手なら、ローイングマシンで可動範囲マックスで頑張る。

このように弱点部位が見えてくると、適切な補助種目がチョイスしやすい。
補助種目は全て8回×3セットほどで、重量にこだわりを持って集中して行おう。

以上!

ベンチプレスは男の力の指標であり、歴史深いトレーニングで大変人気がある。
目標を目指して頑張ろう!

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