Exercise Ball Dip
Exercise Ball Dip Exercise Description
The Exercise Ball Dip is a bodyweight triceps dip performed with your hands on a stable surface and your feet on a stability ball. It primarily targets the triceps brachii while also involving the anterior deltoids and pectoralis major. The unstable foot support requires strong core bracing and scapular control to keep a neutral spine and steady shoulder position. The movement is elbow extension from a rear-support position, with the shoulders staying depressed and the torso close to the bench or box. Use a pain‑free range of motion, keeping elbows tracking straight back and avoiding shoulder glide or shrugging.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Triceps Brachii - Medial Head
- Stabilizing Muscles: Pectoralis Major - Sternal Head, Rectus Abdominis, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Stability Ball
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Outer Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Exercise Ball Dip Exercise
‘- Place a sturdy bench, box, or step behind you. Sit on the edge, then position your palms on the edge beside your hips, fingers forward, arms straight but not locked.
– Walk your hips off the edge so your torso is just in front of the bench. Depress and lightly retract your shoulder blades; keep ribs down and spine neutral.
– Place both heels (or mid‑feet) on the top of the stability ball, feet hip‑width. Keep legs straight or slightly bent, glutes lightly engaged.
– Unlock the elbows and lower by bending them straight back, keeping elbows close to your sides and shoulders away from your ears.
– Control the descent until upper arms are about parallel to the floor and shoulders remain centered over the wrists.
– Press evenly through your palms to extend the elbows and return to the start without locking out hard.
– Keep the ball steady by pressing evenly through both feet; avoid letting hips drift forward or the low back arch.
– Finish by bending the knees, bringing feet off the ball, and carefully stepping away.
Exercise Ball Dip Tips
‘- Set your palms on the edge beside your hips with fingers pointing forward and arms straight but not locked.
– Position your torso just in front of the bench before starting each rep.
– Depress and lightly retract your shoulder blades while keeping ribs down and spine neutral.
– Place your heels or mid-feet on top of the stability ball at hip-width to create a stable base.
– Keep your legs straight or slightly bent with glutes lightly engaged throughout the movement.
– Bend your elbows straight back, keeping them close to your sides as you lower.
– Maintain shoulders away from your ears and centered over your wrists as you descend.
– Lower under control until your upper arms are about parallel to the floor.
– Press evenly through your palms to extend the elbows and return to the start without locking out hard.
– Press evenly through both feet to keep the ball steady and avoid letting your hips drift forward or your low back arch.
Exercise Ball Dip Beginner Introduction
In the Exercise Ball Dip, the body is supported behind the hands on a firm platform while the feet rest on a rolling stability ball. This setup turns a classic bodyweight dip into a balance challenge, calling heavily on the triceps to straighten the arms while the front shoulders and chest assist. Because the feet are on an unstable base, the mid‑section works hard to steady the legs and hold the body in a controlled line from shoulders to hips.
The motion comes from bending and straightening the elbows in a rear‑support position, with the upper body staying close to the bench or box. The shoulder blades stay anchored against the ribcage so the shoulders sit low and stable rather than creeping toward the ears. Throughout the movement, both hands share the workload on the bench while both feet press into the ball to limit wobbling. This combination of arm strength, shoulder stability, and core engagement makes the exercise especially useful for building control as well as pushing strength in the triceps.