Fondos en banco plano ¿Cómo hacerlo correctamente?

Dips o fondos en banco plano ¿Qué es y cómo hacerlo correctamente?

Male

Bench dip on floor

Muscles involved

Master the bench dip on floor and you will instantly build strong confidence in your arm training technique. Executing this movement using just your bodyweight allows you to focus purely on the target area, making sure every rep feels solid and smooth. A great set is characterized by a controlled lowering phase followed by a crisp extension where you fully contract your triceps at the top. You will know your form is spot on when you feel an intense, localized burn through the back of your arms without experiencing any discomfort in your shoulders. Maintain a steady tempo throughout your set, and you will walk away knowing you worked with total precision.

How to do it

1. Sit on the edge of the bench, place your hands on the edge, and extend your arms while sliding your hips off the bench, keeping your heels on the floor with your legs straight. 2. Lower your body by bending your arms until you feel a slight stretch in your chest or shoulders. 3. Raise your body by extending your arms to return to the starting position. 4. Repeat the movement the recommended number of times.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your shoulders away from your ears to avoid compressing the joint. - Control the descent to avoid overloading your elbow or losing alignment. - Keep your chest slightly open to better activate your triceps.