Fondo De Tríceps Asistido (de Rodillas)

tríceps brazos superiores máquina de palanca

Aprende cómo hacer el Fondo De Tríceps Asistido (de Rodillas) con la forma y técnica correcta. Este ejercicio de máquina de palanca trabaja principalmente tu Tríceps, con énfasis secundario en Pecho, Hombros.

Demostración del ejercicio Fondo De Tríceps Asistido (de Rodillas) mostrando la forma correcta

Cómo Hacer el Fondo De Tríceps Asistido (de Rodillas)

Sigue estos pasos para realizar el Fondo De Tríceps Asistido (de Rodillas) con la forma correcta:

1Ajusta la máquina al peso y altura deseados.
2Arrodíllate sobre la almohadilla mirando hacia la máquina y sujeta las asas.
3Baja el cuerpo flexionando los codos, manteniendo la espalda recta y cerca de la máquina.
4Haz una breve pausa abajo y luego empuja para volver a la posición inicial.
5Repite durante el número de repeticiones indicado.

Músculos Trabajados en Fondo De Tríceps Asistido (de Rodillas)

Principal

tríceps

Secundario

pechohombros

Detalles del Ejercicio

Equipo: máquina de palanca
Parte del Cuerpo: brazos superiores
Categoría: Principal

Músculos y Anatomía

The assisted kneeling triceps dip uses an assisted dip machine to counterbalance a portion of the bodyweight, making the dip accessible for people who cannot yet perform full unassisted dips. The triceps brachii is the primary mover through elbow extension, while the anterior deltoids and lower pectoralis major assist. The kneeling position (knees on the pad) reduces the effective bodyweight that must be pressed. The assisted dip is the most effective starting point for building toward full body-weight dips — one of the highest-value triceps and chest exercises in existence.

Consejos Pro para Mejores Resultados

1Keep the torso as vertical as possible throughout. Leaning forward shifts emphasis to the pectorals; staying upright keeps the triceps as the primary mover.
2Push through the base of the palm — not the fingertips. Pushing through the palm keeps the wrists in a neutral position and transfers force more effectively through the arm.
3Go deep enough to allow the elbow to bend to approximately 90 degrees. Stopping too high limits range of motion and reduces triceps activation at the bottom, where they're most stretched.

Errores Comunes que Debes Evitar

✗ Using too much assistance weight

Corrección: The assistance counterbalances your bodyweight — more assistance = easier. Start with enough assistance to complete 10 clean reps and reduce the assistance as you get stronger. The goal is zero assistance.

✗ Not locking out at the top

Corrección: Fully extend the elbows at the top of every rep. This is where the triceps are maximally contracted. Stopping short eliminates the peak contraction.

✗ Flaring the elbows out wide

Corrección: Keep elbows pointing backward — not outward. Flared elbows create shoulder impingement risk during dips and shift emphasis away from the triceps.

✗ Shrugging the shoulders upward

Corrección: Depress and retract the scapulae before and throughout each dip. Shrugged shoulders compress the subacromial space and stress the rotator cuff.

Cómo Programar el Fondo De Tríceps Asistido (de Rodillas)

Series y Repeticiones

3–4 sets of 8–12 reps. Reduce the assistance weight progressively as strength increases. Track both the reps and assistance setting to monitor progress.

Frecuencia

2 times per week on push or arm days.

Dónde Colocarlo en tu Entrenamiento

Use as a primary tricep exercise on push days, or as a complement to pressing movements.

Cómo Progresar

Reduce the assistance setting by 5–10 lbs every 2–3 weeks as strength improves. Once you can complete 10 reps with zero assistance, you're ready for body-weight dips.

Variaciones y Alternativas

Bodyweight Dip (Parallel Bar)

The target progression — full bodyweight on the parallel bars. One of the best triceps and chest exercises for building strength.

Bench Dip

Feet on the floor, hands on a bench behind you. A regression that's easier than parallel bar dips. Load with a plate on the lap to increase difficulty.

Ring Dip

Gymnastic rings instead of fixed bars. The instability of the rings increases shoulder stabilizer and pectoral demand significantly. An advanced variation.

Ejercicios Relacionados

Preguntas Frecuentes

What muscles does the Fondo De Tríceps Asistido (de Rodillas) work?

The Fondo De Tríceps Asistido (de Rodillas) primarily targets your Tríceps. Secondary muscles worked include Pecho, Hombros. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Fondo De Tríceps Asistido (de Rodillas)?

The Fondo De Tríceps Asistido (de Rodillas) requires máquina de palanca. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Fondo De Tríceps Asistido (de Rodillas) with proper form?

Start by ajusta la máquina al peso y altura deseados.. Arrodíllate sobre la almohadilla mirando hacia la máquina y sujeta las asas. Baja el cuerpo flexionando los codos, manteniendo la espalda recta y cerca de la máquina. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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