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Exercise Benefits With Proper Form & Technique

Dips With Exercise Ball

through 2 votes
synergists:TrapeziusMuscle, Lower BackMuscle, DeltoidsMuscle
required:Exercise Ball
fitness level:Hard
exercise type:Strength
Variations available (5)
Starting PositionExecution

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