メニュー紹介 胸をでかく!筋肥大させる方法

f:id:nanbono:20190912133027p:plain

大胸筋のメニューを紹介するで。

俺の話だけど、どうやらこの2年程で大胸筋の強化に成功しているらしい。

らしい、っていうのは、妻が言ってるから。客観的な意見だから信頼できるよね。

また別日に更新しようと思うけど、成長の理由の一つは肩甲骨の意識だと思う。

今までは胸の、特にプレス系のトレーニングは肩甲骨を強く寄せるのが正解だと思っていたんだけど、寄せない方が上手くいくものも多いことにやっと気づいた。

胸の成長要因の1つだと断言できる。

 

というわけで、その信頼できる、実績のあるトレーニングメニューを紹介!

 

胸のトレーニングで意識しているのは、上部、中部、下部、これに合わせてPOF(超伸ばす、超縮める)を組み合わせた構成になっている。

よくあるミスとしては、プレス系に偏って伸ばしたポイントの刺激だけが高まり、大胸筋の外側しか筋肉がつかないというケース。

どうしてもマシンの少ないジムだと難しいよね。

今回もマシンの少ないジムのメニューも書いておくから参考にしてね。

 

・STRIVEインクラインプレス 終動 ドロップ 合計20回前後 4セット

胸の最初はインクラインプレスで、かなり無茶をする。

このマシンはフットレバーがついていて、重りが挙がらなくなっても足の力で無理やり反復することができる。

具体的には、2回ほどしかできない重量をフットレバーを使って6回ほど反復する。

その後ドロップで12回ほど更に反復する。

ちなみに3分の1くらいの重量にする。

2回しか反復できないのを6回やるという危険な行為。マネする場合は少しずつ重量を上げるようにして欲しい。

肩甲骨は強く寄せるよ。

 

・FLEXペクトラルフライ 15回前後 3セット

大胸筋の収縮に特化したマシン。

抱きつくようなフォームで行い、とにかくしっかり閉じきることが重要。

閉じる際は、肩甲骨は強く広げて、とにかく縮めて胸の内側を狙う!

 

・FLEXインクラインプレス ドロップ 可動範囲広め 合計20回前後 3セット

アームの設定を深めにして、大胸筋のストレッチを重視する。

ベンチプレスなどと比較すると、5cmほど深く降りる設定にしている。

普通にドロップセットを駆使して頑張る。

肩甲骨は強く寄せる。

インクラインの意味はあまりなく、強くストレッチができると言う理由だけでこのマシンをチョイスしている。

 

・HAMMERデクラインプレス 15回前後 3セット

大胸筋の下部を狙うマシン。

肩甲骨はフラットのイメージで、真ん中に押し込むようなイメージで行う。

特にこのマシンは手の重心を意識していて、親指側で握るようにしている。

重りは中程度、力を抜かないようにリズムよく反復する。

気分はオリンピアの選手!

 

・ケーブルクロスオーバー 15回前後 2セット

このトレーニングの一番のメリットは、肩甲骨が自由に動くことだと思う。

ウェイトを下ろした時は肩甲骨を強く寄せてストレッチ、挙げた時は肩甲骨を強く丸めて収縮!を強く意識している。

反復の後半はチーティング(反動)をかなり使うが、この2つの意識は絶対に保つようにする。

つまり、超伸びる!超縮まる!を両方やる感じ。

このトレーニングのデメリットは高重量ができないところ。

 

以上!

胸が苦手、成長が遅いという人は、肩甲骨とグリップの重心について繊細に考えてみるといいかも。

かなり難しいけど頑張って!

 

以下どこのジムでもできそうなメニュー。

・ダンベルベンチプレス(肩甲骨フラット、可動範囲せまめ)15回2セット

・ベンチプレス 8回4セット(肩甲骨はしっかり寄せる)

・インクラインダンベルプレス(肩甲骨フラット、可動範囲せまめ)15回3セット

・マシンチェストプレス 15回2セット

・スベンドプレス 15回2セット 方法はググってね

にほんブログ村 その他スポーツブログ 筋トレ・ウェイトトレーニングへブログランキング・にほんブログ村へ

 

Introducing the pectoral muscle menu.

It seems to me that apparently I have succeeded in strengthening my pectoral muscles in the last two years.

That’s because my wife says.

You can trust it because it’s an objective opinion.

I will update it another day, but one of the reasons for growth is the scapula awareness.

Up until now, I thought that the correct answer for chest training, especially press training, was to get the shoulder blades tight, but I finally realized that there were many things that didn’t work well.

It can be asserted that it is one of the factors of breast growth.

 

That’s why we introduce a reliable and proven training menu!

 

Conscious of breast training is the combination of upper, middle, lower, and POF (super-stretching, super-shrinking).

A common mistake is that only the points that are biased toward the press system are stimulated, and only the muscles outside the greater pectoral muscle are attached.

It ’s hard to do it in a gym with few machines.

I will write a menu for a gym with few machines this time as well.

 

・ STRIVE Incline Press final drop, total 20 times around 4 sets

The first part of my chest is an incline press, and I’m pretty unreasonable.

This machine is equipped with a foot lever, so you can forcibly repeat it with the power of your feet even if you can’t lift the weight.

Specifically, the weight that can only be about 2 times is repeated about 6 times using the foot lever.

Then repeat it about 12 times with a drop.

By the way, the weight is about 1/3.

Dangerous act of doing 6 times that can only be repeated 2 times. When managing, please increase the weight little by little.

The scapula is very close.

 

-FLEX spectral fly, around 15 times, 3 sets

A machine specializing in contraction of the pectoralis major muscle.

It’s important to do it in a hugging form and close it anyway.

When closing, widen your scapula, shrink it anyway and aim at the inside of the chest!

 

・ FLEX Incline Press Drop Wide range of movement, total 20 times, 3 sets

Deepen arm settings and emphasize stretch of the pectoral muscles.

Compared to a bench press, it is set to go down about 5cm deep.

I will do my best using a drop set as usual.

The scapula is brought closer together.

The incline doesn’t make much sense, and I choose this machine just because I can stretch strongly.

 

・ HAMMER Decline Press around 15 times 3 sets

A machine that aims at the lower part of the pectoralis major muscle.

The scapula is a flat image and is pushed in the middle.

In particular, this machine is conscious of the center of gravity of the hand and tries to hold it on the thumb side.

The weight is moderate and repeats with a good rhythm so as not to lose power.

I feel like an Olympia player!

 

・ Cable crossover around 15 times 2 sets

I think the biggest advantage of this training is that the scapula moves freely.

When the weight is lowered, the scapula is brought close together for stretching, and when it is raised, the scapula is rolled up and contracted! Is strongly conscious.

The second half of the iteration uses a lot of cheating (rebound), but make sure to keep these two consciousnesses.

In other words, super stretch! Super shrink! I feel like doing both.

The disadvantage of this training is that it cannot be heavy.

 

that’s all!

If you’re not good at breasts and slow growth, you might want to think carefully about the center of gravity of the scapula and grip.

It’s quite difficult but do your best!

 

Below is a menu that can be done in any gym.

Dumbbell bench press (shoulder flat, movable range shime) 15 times 2 sets

・ Bench press 8 times 4 sets

・ Incline dumbbell press (shoulder flat, movable range swallow) 15 times 3 sets

・ Machine chest press 15 times 2 sets

・ Svend press 15 times 2 sets

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