Exercise Library
Exercise Ball Dip
Sit on an exercise ball with your hands placed beside your hips. Walk your feet forward and lift your hips off the ball so your arms support your body. Keep your core engaged and torso upright. Bend your elbows to lower your body down until your arms are about 90 degrees, keeping your elbows close to your sides. Push through your palms to straighten your arms and return to the starting position.
Primary muscle
Primary: Triceps Secondary: Chest
Secondary muscles
Shoulders, Core
Equipment
Ball
Category
Triceps
How to Do the Exercise Ball Dip
- Sit on top of a stability ball with your hands placed just behind your hips, fingers pointing toward your feet.
- Walk your feet forward and lift your hips off the ball so your arms support your body weight.
- Keep your torso upright and your core braced so the ball does not roll.
- Bend your elbows and lower your hips straight down until your upper arms are close to parallel with the floor.
- Keep your elbows pointing back rather than flaring out to the sides.
- Press through your palms to straighten your arms and return to the top, keeping the ball steady throughout.
- Perform 3 sets of 8 to 15 reps, walking your feet closer to the ball to make it harder.
Common Mistakes
- Ball rolling side to side: A wobbling ball means your core is not braced. Slow down and reset your hand position before continuing.
- Shoulders shrugging up: Letting the shoulders creep toward the ears shifts stress onto the neck. Keep them pulled down and back throughout.
- Going too low: Dropping the hips below the point where the upper arms are parallel can strain the shoulder joint. Stop at parallel.
- Feet too close to the ball: A short stance makes the dip too easy and limits range. Walk the feet out further to increase the challenge safely.
Track This Exercise in the App
Log your exercise ball dip sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.