Bench Dips

Fondos en Banco

beginnerbenchHorizontal Pushcompound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

tricepschestshoulders

For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
Using your triceps to bring your torso up again, lift yourself back to the starting position.
Repeat for the recommended amount of repetitions.

Coloca un banco detrás de ti, perpendicular a tu cuerpo. Mirando hacia el frente, sujétate del borde con las manos completamente extendidas y separadas al ancho de hombros. Las piernas estarán extendidas hacia adelante, perpendiculares al torso. Esta será tu posición inicial.
Baja lentamente el cuerpo inhalando, flexionando los codos hasta que el ángulo entre brazo y antebrazo sea ligeramente menor a 90 grados. Mantén los codos lo más cerca posible durante todo el movimiento.
Usando los tríceps, levanta el torso de vuelta a la posición inicial.
Repite la cantidad de repeticiones recomendadas.