Bench Dip on Stability Ball

Description

How to Do Bench Dip on Stability Ball

1. 1
   Setup

   Place a stability ball behind you. Sit on the floor with your back facing the ball, and extend your legs straight out in front of you with heels on the floor.

2. 2
   Setup

   Place your hands on top of the stability ball, fingers pointing forward or slightly out, with your palms about shoulder-width apart and your wrists directly under your shoulders.

3. 3

   Inhale as you slowly lower your hips towards the floor by bending your elbows, keeping them pointing straight back and close to your body.

4. 4

   Lower until your upper arms are approximately parallel to the floor or a comfortable stretch is felt in your chest and shoulders.

5. 5

   Exhale as you push through your palms and extend your elbows, lifting your body back to the starting position while focusing on squeezing your triceps at the top.

Tips

• Keep your elbows tucked in and pointing straight back throughout the movement to maximize triceps activation and protect your shoulder joints from strain.
• Actively engage your core and glutes to control the stability ball, preventing it from wobbling excessively and maintaining proper form.
• To increase the difficulty, lift one or both feet off the floor, or place your feet on an elevated surface like a yoga block or low step.
• Ensure your shoulders remain depressed and retracted, avoiding shrugging towards your ears, which can place undue stress on the neck and trapezius muscles.

Common Mistakes

• ×Flaring your elbows out to the sides shifts the emphasis from the triceps to the shoulders and can cause injury; keep your elbows tucked in and pointing straight back.
• ×Only performing a partial range of motion limits triceps activation; lower your body until your upper arms are at least parallel to the floor for full benefit.
• ×Allowing the stability ball to roll excessively compromises stability and reduces triceps focus; actively brace your core to keep the ball as steady as possible.