Dips With Exercise Ball

General And Specifics

• the execution becomes more difficult because of the unstable gym ball
• the core is trained much more intensive than with the chair dips

Starting Position

• sit down on the gym ball
• place the hands a bit wider than hip width on the ball
• move the feet away from the ball, so that your butt cannot touch the ball
• the fingers point diagonally outwards
• your knees are rectangular behind the toes
• the arms are fully stretched

Correct Execution

• slowly bend both elbows, until the upper arms are parallel to the ground
• do not let your butt touch the ground, otherwise you will take pressure off the muscles
• the distance between the ball and the lower back should be as small as possible now
• make sure, that the elbows do not wander outwards and keep the back straight
• pause shortly
• afterwards, stretch the arms controlled and almost fully
• do several reps

tips for the workout

• put the ball against a wall for more stability
• stretch out the legs or bring your feet higher to impede the exercise