Exercise Ball Dip
Description
The exercise ball dip is a tricep dip variation where you place your hands on a stability ball behind you (instead of a bench) and dip down and up. The unstable ball surface adds significant core and shoulder stabilizer demand to a standard bench dip. Use caution — the ball can roll.
Equipment Required
Exercise Ball Dip Instructions
- Place a stability ball against a wall for extra stability. Sit in front of it on the floor.
- Place both hands on the ball behind you, fingers pointing forward. Grip firmly.
- Walk your feet forward with knees bent. Support your body on your hands and feet.
- Bend your elbows to lower your body toward the floor (dip down).
- Lower until your elbows are at 90 degrees.
- Press back up to lockout by extending at the elbows.
- Maintain firm pressure on the ball — do not let it roll.
- Use slow, controlled movement. Aim for 8 to 12 reps. Progress carefully.
Exercise Ball Dip Form & Visual
Exercise Ball Dip Benefits
- Adds instability to tricep dips
- Builds shoulder and core stabilizer strength
- Develops tricep and chest strength
- Challenging and engaging variation
- Useful at-home exercise
- Teaches stability under pressing load
Exercise Ball Dip Muscles Worked
- Triceps brachii
- Anterior deltoid
- Pectoralis major (lower)
- Core (stabilizer)
- Rotator cuff (stabilizer)
Exercise Ball Dip Variations & Alternatives
- Tricep Dip (bench)
- Parallel Bar Dip
- Floor Dip
- Diamond Push-Up
- Ring Dip
