Bench Dip on Stability Ball
Target your triceps and challenge your core stability with the bench dip on a stability ball. Build upper arm strength and improve balance effectively.
Description
An exercise that targets the triceps by using your own body weight as resistance. The stability ball adds an extra challenge to the core.
How to Do Bench Dip on Stability Ball
- 1Setup
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.
- 2Setup
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
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
Lower until your upper arms are approximately parallel to the floor or a comfortable stretch is felt in your chest and shoulders.
- 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.
Variations
Bench Dip with legs on bench
Master the Bench Dip with elevated feet to sculpt strong triceps. This bodyweight exercise effectively targets your upper arms and shoulders for increased
Bench dip on floor
Strengthen your triceps with the bodyweight bench dip on the floor. This effective exercise builds upper arm strength and definition.
Related Exercises
Bench Dip (knees bent)
Perform bench dips with bent knees to effectively target your triceps using only your body weight and a sturdy bench or chair.
Single Leg Dip on floor
Strengthen your triceps and improve core stability with the Single Leg Dip on floor. This bodyweight exercise challenges upper body strength and balance.
Weighted Bench Dip
Strengthen your triceps and shoulders with the Weighted Bench Dip. This effective bodyweight exercise, enhanced with a weight plate, targets your upper
Triceps Dip (bench leg)
Strengthen your triceps and sculpt your upper arms with the Triceps Dip. This bodyweight exercise effectively targets your triceps, chest, and shoulders
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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