How to do the Exercise Ball Dip
Exercise Ball Dip is a beginner multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using stability ball, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Exercise Ball Dip demonstration · © GymiaFit
Exercise Ball Dip at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Stability Ball
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Exercise Ball Dip step by step
- 1Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- 2Place your hands on the ball beside your hips, fingers pointing forward.
- 3Engage your triceps and push through your hands to lift your body off the ball, straightening your arms.
- 4Lower your body back down by bending your elbows, keeping them close to your sides.
- 5Repeat for the desired number of repetitions.
Exercise Ball Dip — questions
What muscles does the Exercise Ball Dip work?
The Exercise Ball Dip primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Exercise Ball Dip?
You need stability ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Exercise Ball Dip suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Exercise Ball Dip?
Exercise Ball Seated Triceps Stretch, Assisted Triceps Dip (kneeling), Band Close-grip Push-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Exercise Ball Dip demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.