Bench Exercises: Stability Ball Tricep Dips

Bench Exercises: Stability Ball Tricep Dips

The stability ball tricep dip is a great exercise that can dramatically impact your current exercise routine. Be sure that you can easily perform a basic tricep dip before attempting this more challenging version of the exercise.

About the Stability Ball Tricep Dip

The stability ball tricep dip is a great, challenging exercise that helps to increase muscle mass and strengthen the tricep muscles, which are located on the back of the upper arm, as well as the pectoral muscles. In addition, the incorporation of a stability ball in this exercise forces you to engage the muscles of the lower back and abdomen, thereby helping to increase muscle tone in this area. It also prevents possible back pain or strain.

Performing the Stability Ball Tricep Dip

For this exercise, you will need an exercise bench, which comes to a height at the midpoint between your knees and hips, and a large stability ball which is roughly the same size. Start the exercise by sitting on the bench with your hands planted firmly on the edge of the bench. Your legs should be extended straight out in front of your body, with your feet resting on top of the stability ball.

Take a deep breath, and as you do so, use the muscles described above to lift your rear end off and slightly to the front of the bench. Exhale that breath and now bend your elbows, lowering your body towards the ground. Once your elbow are bent to a 90 degree angle, use the chest and tricep muscles to lift your body back up to the original position. Do a set of 10 repetitions of the exercise, and take a short break. Do another set of 10 repetitions in order to achieve optimal results.

Preventing Injury during the Stability Ball Tricep Dip

While using a stability ball in this exercise can greatly increase the intensity of the exercise, it can also provide serious risks. Be sure that you are familiar with the effects of using a stability ball and have also perfected the basic tricep dip before attempting this version of the exercise. In addition, you may consider asking for a spotter in order to ensure that all safety procedures are being followed.

Challenging Yourself while Performing the Stability Ball Tricep Dip

As discussed above, this is a very challenging exercise that should only be attempted by individuals who are experienced exercisers. If you are interested in increasing the intensity of this exercise, it is very important that you evaluate your ability before making any changes. If you determine that you are able to intensify the exercise, you may want to consider closing your eyes. While this may seem simple, it can actually dramatically change the intensity of the workout and force you rely more completely on the muscles of your core in order to stabilize your body.