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Triceps · Stability ball · Intermediate

How to do Exercise Ball Dip

The exercise ball dip is a triceps-focused movement performed using a stability ball. It challenges the triceps, chest, and shoulders while also requiring balance and core engagement due to the unstable surface.

Exercise Ball Dip demonstration
Primary muscle
Triceps
Also works
Chest and Shoulders
Level
Intermediate
Category
Triceps

How to do Exercise Ball Dip, step by step

  1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Place your hands on the ball beside your hips, fingers pointing forward.
  3. Engage your triceps and push through your hands to lift your body off the ball, straightening your arms.
  4. Lower your body back down by bending your elbows, keeping them close to your sides.
  5. Repeat for the desired number of repetitions.

Muscles worked

Exercise Ball Dip works your triceps as the main mover, with help from your chest and shoulders.

Track Exercise Ball Dip in SPLYT

Exercise Ball Dip is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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