Guide for Beginners (XIII): Dippings or Funds between Banks

Continuing with our Guide for beginners which aims to help in performing exercises who recently started a workout or point to the gym today will describe an exercise that works the upper part of the body, especially the arms. It is of dippings or funds between banks.

Technique of execution of dippings between banks

To start the exercise we must have two separate banks each other by 75 to 90 cm, they can be two chairs facing each other. We put ourselves back to a Bank and on the edge of this support the Palms separated slightly beyond shoulder width, with the fingers facing our body.

On the other Bank, we put our feet. From there we must Flex the elbows at the same time inspiring and the body descends while the arms are bent to form a 90 degree angle.

We return to the initial position without completely extend the elbows to maintain muscle contraction and exhale the air at the end of the movement.

Always the elbows must Flex and maintain fences of the torso and the body should not move but by bending elbows.

To make the movement easier, we can start by performing the exercise with your feet flat on the floor.

Muscles that are worked to make dippings between banks

This exercise aims to mainly work the triceps in all its parts and labour, concentrates more on this muscle if elbows are kept close to the body for Flex, then open up sideways chest will work more.

Also when doing dippings between banks works in a secondary manner the pectoralis major and the anterior deltoid.

Tips and most common errors when performing dippings between banks

  • Shoulder shrugging and bring closer them to the ears: It is a common mistake during the exercise, to solve it we must always keep the chin up and look forward, without dropping the torso between the arms or allow that these beyond 90 degrees Flex.
  • The elbows move out: to Flex elbows they should stay close to the torso and head back, not to the outside of the body, as this reduces stress on the triceps that I wish to strengthen this movement. Also, this incorrect gesture can result in an increased risk of injury due to the rotation of the arm shoulder. To avoid this you place your hands further apart than the width of the shoulders.
  • Lower torso without bending the elbows almost: This movement is a bad execution of funds between banks, since we do not request the work of the muscles of the arm, but rather, these move by the descent of the body, when it should actually happen in reverse.

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