TETSUExercise Ball Dip
The Exercise Ball Dip is a stability ball exercise for the upper arms that primarily targets the triceps, with the chest and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
tricepsupper arms
chestshoulders
stability ball
How to do the Exercise Ball Dip
- Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Place your hands on the ball beside your hips, fingers pointing forward.
- Engage your triceps and push through your hands to lift your body off the ball, straightening your arms.
- Lower your body back down by bending your elbows, keeping them close to your sides.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Exercise Ball Dip work?
The Exercise Ball Dip primarily targets the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Exercise Ball Dip?
You need a stability ball to perform the Exercise Ball Dip.
How many sets and reps of the Exercise Ball Dip should I do?
3 to 4 sets of 10 to 15 controlled reps of the Exercise Ball Dip suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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