Bench Dip on Stability Ball
The bench dip with the heels on a stability ball; the rolling ball makes the legs and the trunk steady the body while the arms work.
How to do it
Setup
Hands on a bench edge behind you, fingers forward, legs straight with the heels on a stability ball.
Steps
- Bend the elbows straight back to lower the hips beside the bench.
- Keep the ball still under the heels.
- Press back up to straight arms.
Common mistakes
The ball rolling away as you dip: press the heels down and keep the legs firm. Sinking past parallel: stop when the upper arms are level with the floor. Elbows flaring out: point them straight back.
Breathing
Inhale down, exhale on the press.
