Ball Dips

ball dips


Take position with your hands on a bench, chair or similar and place your feet on an exercise ball. Begin with arms straight, pull back and lower your shoulders and push your chest forward. Keep your upper body upright throughout the movement and remember to tighten the abs support. Place your arms so that your elbows are pointing backwards, bend your arms, your elbows should be pointing straight back while lowering the butt towards the floor. Activate the muscles on the back of your upper arms, triceps, push off and stretch your arms to get back to the starting position. Lower slowly and press more explosive on the way up.


Remember to keep your shoulders and shoulder blades lowered and active the entire exercise.


Do the exercise with your feet on the floor in the beginning if it is too difficult to balance, practice a few times and soon you will be able to do the exercise with your feet on the ball.

More info

Works mostly triceps. The exercise ball adds a balance challenge and improves your body control.


Caroline Nilsson is your personal trainer showing you how to do Ball Dips.

This exercise is 1 of 50 exercises that are included in the app Poworkout Ball & Band.

logo App Store