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All exercises

Exercise ball dip

Intermediate

Exercise ball dip is a compound exercise for the triceps, also working the chest and front delts.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Other
Type
Compound · Push
Logged as
Reps
Suggested rest
1 min

How to do it

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

What to do instead

  • Reverse dipBodyweight
  • One arm dipBodyweight
  • Triceps dipBodyweight
  • Bench dip on floorBodyweight
  • Weighted bench dipWeight plate
  • Narrow push-up on exercise ballOther

Easier variations

  • Assisted triceps dip (kneeling)Machine
  • Bench dip (knees bent)Bodyweight
  • Bench dip on floorBodyweight
  • Elbow dipsBodyweight

Harder variations

  • Weighted three bench dipsWeight plate
  • Weighted tricep dipsWeight plate
  • Weighted triceps dip on high parallel barsWeight plate
  • One arm dipBodyweight
Logged today · 1 min restExercise ball dip

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  • Band concentration curlResistance band