You can place the ball against a wall for better stability or change the position of your hands on the ball so that your thumbs are pointing forward with your fingers pointing out. You can also sit on the ball with your knees shoulder width apart, bent at 90 degrees angles. Place your palms slightly behind you, with your fingers pointing forward and your elbows slightly bent. Bend your elbows as you lean back to a 45-degrees angle and then straighten your arms to return to the starting position. Make sure to keep your back straight in this last exercise.
You can make the ball dip harder by sitting on the exercise ball with your legs straight and together. Then with your toes pointing up and your weight on your heels, perform the exercise as described in the steps.
The ball dip not only focuses on strengthening and giving shape to your triceps, but also works on your shoulders, your upper and lower back and your deep abdominal muscles. The ball dip is ideal for fit individuals looking for a more challenging exercise.
You need to use an exercise ball to perform this exercise. Due to the instability resulting from the use of an exercise ball, this exercise is more difficult than the bend dip. You will need to work harder to keep your balance. However, working to keep your balance on the ball contributes to working your core muscles, which includes your back and abdominal muscles.
You should be careful performing the ball dip if you have neck or lower back problems. Do not perform this exercise if you have shoulder, elbow or wrist problems.
Do not just move your hips up and down. Make sure you bend and straighten your arms
Do not lower your body too far down. Your upper arms should never be lower than parallel with the floor.
Do not lock your elbows or allow your elbows to flare out to the sides.
