Exercise Ball Dip
- Target muscle
- —
- Equipment
- Stability ball
- Body part
- Upper Arms
- Type
- Strength
The exercise ball dip is a bodyweight bench-dip variation that trains the triceps, with the chest and front shoulders assisting the press. Your hands rest on a stability ball behind you, so the unstable surface forces the smaller stabilizing muscles to work harder than a fixed bench. It's a useful upper-arm builder for anyone wanting more challenge from bodyweight dips without extra load.
How to do the Exercise Ball Dip
- 1Sit on the floor in front of a stability ball with your back close to it and your knees bent, feet flat on the floor.
- 2Reach back and place both palms flat on top of the ball, fingers pointing toward your body and hands about shoulder-width apart.
- 3Press through your hands to lift your hips off the floor, supporting your weight on the ball and your feet.
- 4Keep your chest up and your shoulders down away from your ears, with elbows pointing straight back.
- 5Bend your elbows to lower your hips toward the floor under control until your upper arms are roughly parallel to the ground.
- 6Pause briefly while keeping the ball steady, then press back up by straightening your elbows until your arms are nearly locked out.
- 7Repeat for your target reps, then lower your hips to the floor to finish.
Form tips
- Move slowly and deliberately — the ball rewards control and punishes rushed, bouncy reps by rolling out from under you.
- Keep your elbows tracking straight back rather than flaring out to the sides to keep the work on your triceps and spare your shoulders.
- Set the ball against a wall or sturdy base if it slides, and start with a lighter range of motion until you trust your balance.
- Brace your core throughout so your hips and torso stay aligned instead of sagging or twisting.
Common mistakes
- Letting the ball roll or wobble because your hands aren't centered, which shifts the load unpredictably and risks slipping off.
- Dropping too fast at the bottom, which loses tension on the triceps and strains the shoulder joint.
- Shrugging the shoulders up toward the ears, which puts the front of the shoulder under stress instead of keeping the triceps in control.
- Only bending the elbows a few inches, which shortens the range of motion and trains the muscle far less than a full rep.
Frequently asked questions
What muscles does the exercise ball dip work?
It mainly works the triceps on the back of the upper arms, with the chest and front shoulders assisting the press. The unstable ball also recruits the stabilizing muscles of the shoulders and core to keep you balanced.
Is the exercise ball dip good for beginners?
It's better suited to those who already handle standard bench dips comfortably, since the ball adds an extra balance challenge. Beginners can start with regular bench dips on a fixed surface and progress to the ball once their dip strength and control improve.
How is this different from a regular bench dip?
The movement is the same, but resting your hands on a stability ball instead of a fixed bench makes the surface unstable. That forces your shoulders and core to work harder to stay balanced, so you'll usually manage fewer reps than on a bench.
How many sets and reps should I do?
Two to four sets of 8–15 controlled reps is a sensible range for this bodyweight movement. Because the ball adds instability, prioritize clean, balanced reps over chasing high numbers.
