Bench Dip on Stability Ball
- Target muscle
- Triceps Brachii
- Synergist muscles
- Deltoid Anterior, Latissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Major
- Equipment
- Body weight
- Body part
- Upper Arms
- Type
- Strength
The bench dip on stability ball is a bodyweight triceps exercise that places your hands on a bench and your heels on a stability ball, adding an instability and balance challenge. It primarily targets the triceps brachii, with the front deltoids (anterior delt), upper and lower chest (pectoralis major), lats, and teres major assisting. Use it to build pressing strength and shoulder stability without any added load.
How to do the Bench Dip on Stability Ball
- 1Sit on the edge of a sturdy bench and place your hands beside your hips, fingers pointing forward and gripping the front edge.
- 2Set a stability ball about a leg's length in front of the bench and rest your heels on top of it with your legs extended.
- 3Slide your hips forward off the bench so your weight is supported by your hands and your heels, keeping your arms straight.
- 4Brace your core and squeeze your glutes to keep your hips and the ball steady before your first rep.
- 5Bend your elbows to lower your hips straight down, keeping them pointing back rather than flaring out, until they reach about 90°.
- 6Pause briefly at the bottom while keeping the ball from rolling, then press through your palms to extend your arms.
- 7Lock out at the top by fully straightening your elbows and squeezing your triceps without shrugging your shoulders.
- 8Complete your reps, then place your feet on the floor and sit back onto the bench to finish.
Form tips
- Keep your hips close to the bench as you descend so the work stays on your triceps and off the front of the shoulder.
- Move slowly and under control — the ball rewards a steady tempo and punishes jerky reps by rolling away.
- Keep your chest tall and your shoulder blades pulled down and back to protect the shoulder joint.
- Start with your heels closer to the bench and knees slightly bent to reduce the instability, then walk them out as you get stronger.
Common mistakes
- Letting the elbows flare wide instead of tracking back, which shifts strain onto the shoulder joint and takes work off the triceps.
- Dropping too low so the shoulders sink below the elbows, which over-stretches the front of the shoulder and risks impingement.
- Losing core tension so the hips sag and the ball wobbles, which wastes energy and can pull you out of position.
- Rushing the reps and using momentum, which removes tension from the triceps and makes the unstable ball harder to control.
- Shrugging the shoulders toward the ears at the top, which loads the neck and traps instead of the triceps.
Frequently asked questions
What muscles does the bench dip on stability ball work?
It primarily works the triceps brachii. Because the ball is unstable, the front deltoids, upper and lower chest (pectoralis major), lats, and teres major assist while your core works to keep your hips and legs steady.
Why rest my feet on a stability ball instead of the floor?
Resting your heels on the ball removes the stable base, so your core and shoulder stabilizers must work harder while your triceps press. It adds a balance challenge without adding any weight.
Is the bench dip on stability ball good for beginners?
It's a step up from a standard bench dip because of the instability. Beginners should master regular bench dips first, then start with the knees bent and heels close to the bench to make it easier.
How low should I go on each rep?
Lower until your elbows reach about 90°. Going deeper puts extra stress on the front of the shoulders for little added triceps benefit, so stop before your shoulders drop below your elbows.
How many sets and reps should I do?
Since it's a bodyweight move, aim for 3 to 4 sets of 10 to 15 controlled reps. Prioritize clean, balanced reps and add a pause at the bottom before chasing higher numbers.
