Triceps exercise · stability ball
Exercise Ball Dip
The exercise ball dip is a stability ball exercise that targets the triceps, with the chest and shoulders assisting.
- Target muscle
- Triceps
- Also works
- Chest, shoulders
- Equipment
- Stability ball
- Body part
- Upper arms
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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the triceps. The chest and shoulders work as secondary muscles. See all triceps exercises or every stability ball exercise.
