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Triceps · Advanced

Exercise Ball Dip

Horizontal pressing drill that develops chest, shoulder, and triceps strength using a stability ball, with emphasis on the triceps, chest and shoulders.

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Exercise overview

Training details

TricepsChestShouldersCore

Equipment

Stability Ball

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Brace a stability ball against a wall, sit on the floor in front of it, and place both hands firmly on the ball behind your hips.
  2. 02Point the fingers forward, walk the feet out, and lift the hips so bodyweight is supported by the hands and feet.
  3. 03Bend the elbows backward to lower only as far as the ball and shoulders remain controlled.
  4. 04Press through the palms to extend the elbows without allowing the ball to roll.
  5. 05Repeat slowly and stop if wrist, elbow, or shoulder position becomes painful or unstable.

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Variations

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

Easier regressionStraight-Leg Bench DipRelated variationBench Dip with Feet ElevatedRelated variationBent-Knee Bench DipRelated variationDumbbell-Loaded Bench DipRelated variationStraight-Bar DipRelated variationWeighted 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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