Description

The exercise ball dip is a challenging bodyweight exercise that targets the triceps, chest, and shoulders while also engaging the core for stability.

Starting Position

Begin by positioning your hands on the exercise ball with your fingers pointing towards your body and your legs extended out in front of you.

Technical Execution

Lower your body towards the ground by bending your elbows while keeping them close to your body, then push back up to the starting position using the strength of your triceps.

Range of Motion

Focus on achieving a full range of motion by lowering until your elbows are at a 90-degree angle or slightly below, then fully extending your arms at the top of the movement.

Variations

Variations include elevating the feet on a bench for added difficulty or using a resistance band for assistance if needed.

Common Mistakes

Common mistakes include allowing the shoulders to shrug, arching the back excessively, and not maintaining proper control throughout the movement.

Practical Advice

Ensure your wrists are aligned with your shoulders, keep your core engaged, and focus on a slow and controlled descent and ascent.

Additional Notes

Adjust the difficulty by changing the distance between the exercise ball and the starting position, as well as by varying the tempo of the movement.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

triceps

Secondary Muscles