Bench Dip On Stability Ball

Muscles worked

Setup

1. Sit on the stability ball and place your palms on the surface next to your hips, fingers facing forward.
2. Walk your feet forward until your glutes are clear of the ball and your weight is supported by your hands and feet.
3. Position your feet hip-width apart with knees bent at 90 degrees for initial stability.
4. Ensure your shoulders are rolled back and your chest is open in the starting position.

How to do it

1. Inhale and slowly lower your hips toward the floor by bending your elbows until they reach approximately a 90-degree angle.
2. Keep your torso upright and your back grazing the edge of the ball to maintain a vertical movement path.
3. Exhale and drive through the heels of your hands to push back up to the starting position, fully extending the arms.
4. Maintain a controlled tempo, taking two seconds to lower and one second to push back up.

Form checklist

• Keep elbows pointing directly behind you rather than flaring out to the sides.
• Maintain a tight core to prevent the stability ball from rolling or wobbling.
• Keep your shoulders down and away from your ears to avoid shrugging.
• Ensure your back stays close to the ball throughout the entire range of motion.

Pro tips

• Focus on 'crushing' the ball beneath your palms to increase tension in the triceps and chest.
• Pause for a split second at the top of the movement to maximize the peak contraction of the triceps.

Make it harder

• Extend your legs straight out in front of you with only your heels touching the floor to increase the load on your arms.
• Place your feet on an elevated surface or a second stability ball to significantly increase the balance requirement and resistance.

Frequently asked

What muscles does the bench dip on stability ball work?

The bench dip on stability ball primarily targets the triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the bench dip on stability ball?

The bench dip on stability ball uses stability ball.

Is the bench dip on stability ball good for beginners?

The bench dip on stability ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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