Fondo De Pecho

pectorales pecho peso corporal

Aprende cómo hacer el Fondo De Pecho con la forma y técnica correcta. Este ejercicio de peso corporal trabaja principalmente tu Pectorales, con énfasis secundario en Tríceps, Hombros.

Demostración del ejercicio Fondo De Pecho mostrando la forma correcta

Cómo Hacer el Fondo De Pecho

Sigue estos pasos para realizar el Fondo De Pecho con la forma correcta:

1Colócate sobre barras paralelas con los brazos extendidos y el cuerpo recto.
2Baja el cuerpo flexionando los codos hasta que los hombros queden por debajo de los codos.
3Empuja para volver a la posición inicial estirando los brazos.
4Repite durante el número de repeticiones indicado.

Músculos Trabajados en Fondo De Pecho

Principal

pectorales

Secundario

trícepshombros

Detalles del Ejercicio

Equipo: peso corporal
Parte del Cuerpo: pecho
Categoría: Principal

Músculos y Anatomía

The chest dip is a compound bodyweight movement that primarily targets the lower pectoralis major — the sternal fibers that originate along the lower sternum and ribs. The forward lean during the dip is what shifts emphasis from the triceps to the chest: a vertical torso makes dips a predominantly triceps exercise, while leaning forward 30–45 degrees increases pectoral horizontal adduction demand. The anterior deltoids work heavily as synergists, and the triceps are active throughout, making the chest dip a powerful multi-joint upper body exercise. The parallel bar position also allows substantial range of motion — more than the barbell bench press — creating a significant lower pectoral stretch at the bottom.

Consejos Pro para Mejores Resultados

1Lean forward throughout the entire dip — maintain your forward torso angle from start to finish. Most people start leaned forward and gradually straighten up as they fatigue, which progressively transfers the load from chest to triceps. Hold the angle consciously, especially on the last reps when it's most tempting to cheat.
2Lower until your upper arms are at least parallel with the floor — ideally a few degrees below. Stopping short at 90 degrees of elbow bend severely limits the pectoral stretch and much of the exercise's value. Full depth is where the lower chest receives its maximum loading.
3Flare your elbows slightly outward as you lower — not excessively wide, but not perfectly vertical either. A slight flare aligns the movement with the pectoral fibers' pull direction and increases the chest involvement compared to fully tucked elbows, which bias the triceps.

Errores Comunes que Debes Evitar

✗ Keeping the torso too upright

Corrección: If your torso is vertical, you're doing a triceps dip, not a chest dip. Lean forward 30–45 degrees from vertical and maintain this angle throughout the set. Tilting your chin to your chest and rounding your upper back slightly can help establish the forward lean naturally.

✗ Not going deep enough on each rep

Corrección: Partial dips that stop at 90 degrees of elbow bend miss the most important phase of the movement — the stretched lower chest position at the bottom. Lower until upper arms are parallel or slightly below. If you cannot do this safely, build up with partial reps and assisted dips.

✗ Shrugging the shoulders upward during the dip

Corrección: Keep your shoulders actively depressed — pulled away from your ears — throughout the movement. Shrugging traps the subacromial space and dramatically increases impingement risk. Actively think 'shoulders down' at the start of each rep and maintain that position at the bottom of the dip.

✗ Using excessive forward lean and losing shoulder control at depth

Corrección: A lean beyond 45 degrees shifts too much load to the anterior shoulder capsule at the bottom position. If you're leaning more than 45 degrees, you may be compensating for weak chest muscles. Build strength at a moderate lean first before attempting extreme forward-lean variations.

Cómo Programar el Fondo De Pecho

Series y Repeticiones

Bodyweight: 3–4 sets of 8–15 reps. Weighted: 3–5 sets of 5–10 reps. For strength, add weight via a dip belt and work in the 5–8 rep range. For hypertrophy, use bodyweight or light added weight in the 8–15 range. As a finisher, use bodyweight to failure after heavier pressing for maximum pump.

Frecuencia

2 times per week as part of push or chest days. Chest dips are demanding on the anterior shoulder and pectoral tendons — especially weighted versions. Allow 48–72 hours of recovery between sessions. If shoulder fatigue accumulates, reduce frequency or drop to bodyweight only temporarily.

Dónde Colocarlo en tu Entrenamiento

Perform as a second compound exercise after barbell or dumbbell bench press, or as the primary movement on days when you're training without equipment heavy enough for bench pressing. Use as a finisher with bodyweight to failure after all pressing work is complete for a final pump.

Cómo Progresar

Progress bodyweight dips by adding reps until you reach 15–20 clean reps across all sets, then introduce weight via a dip belt. Begin with 10–25 lbs added and progress in 5 lb increments. When weighted dips plateau, increase depth of range of motion before adding more load to the belt.

Variaciones y Alternativas

Weighted Dip

Attach weight plates via a dip belt around the waist, or hold a dumbbell between the legs. Allows progressive overload beyond bodyweight capacity. One of the most effective compound upper body strength builders. Competition powerlifters often use weighted dips as a primary bench press accessory movement.

Assisted Machine Dip

Use an assisted dip machine that counterbalances a portion of your bodyweight. Allows those who can't yet perform full bodyweight dips to train the same movement pattern. Progressively reduce the assistance weight as strength improves until unassisted bodyweight dips become possible.

Ring Dip

Perform dips on gymnastic rings instead of fixed parallel bars. The unstable rings dramatically increase stabilizer muscle demand throughout the shoulders, chest, and core. Significantly harder than bar dips at the same bodyweight — used by gymnasts and advanced calisthenics athletes for superior upper body strength development.

Ejercicios Relacionados

Preguntas Frecuentes

What muscles does the Fondo De Pecho work?

The Fondo De Pecho primarily targets your Pectorales. Secondary muscles worked include Tríceps, Hombros. This makes it an effective exercise for developing your chest.

Do I need equipment for the Fondo De Pecho?

No. The Fondo De Pecho is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Fondo De Pecho with proper form?

Start by colócate sobre barras paralelas con los brazos extendidos y el cuerpo recto.. Baja el cuerpo flexionando los codos hasta que los hombros queden por debajo de los codos. Empuja para volver a la posición inicial estirando los brazos. 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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