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Triceps · Intermediate

Bench Dip on Stability Ball

Bench dip with straight legs and heels supported on a stability ball for added trunk and leg stabilization.

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Bench Dip on Stability Ball demonstration

Exercise overview

Training details

TricepsShouldersChestCoreHamstrings

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Place a stability ball about leg length in front of a stable bench.
  2. 02Grip the bench beside your hips, place both heels on top of the ball, and move the hips just off the bench.
  3. 03Brace the trunk, keep the legs long and quiet, and bend the elbows mostly backward.
  4. 04Lower only while the ball, shoulders, and pelvis remain controlled.
  5. 05Press through the palms to straighten the elbows without bouncing or letting the ball roll.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBench Dip with Feet ElevatedRelated variationStraight-Leg Bench DipRelated variationThree Bench Dip

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteClose-Grip Bench PressComparable substituteDiamond Push-UpComparable substituteCable Triceps PushdownComparable substituteHand Stand Push UpComparable substituteBench PressComparable substituteMachine-Assisted Dip

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