Tricep dips work your tricep muscles, which are on the back of your upper arm. This exercise will help increase your muscle mass while strengthening your core muscles. Using the stability ball will force you to engage your core and lower back muscles while working your triceps. The hip pull back of this exercise focuses on engaging your core muscles to bring the stability ball closer to your body. This exercise should only be performed on the stability ball once you master the basic tricep dip. If this is too challenging, start with basic tricep dip without the hip pull back. If this is too easy, increase your reps to 15-20 instead of 10.
1) Sit on a bench with your hands on the edge of the bench and shoulder width apart.
2) Place your legs straight out in front of you with your feet resting on top of the stability ball.
3) Begin the exercise by lifting your glutes slightly to the front of the bench ( Breathe in when doing this).
4) Bend your elbows while lowering your body towards the ground until your elbows are bent at a 90-degree angle.
5) Once your elbows are bent to a 90 degree angle, lift your body back up to the starting position.
6) Press the backs of your lower legs and heels into the ball and move the ball closer to your bench for the hip pull back (Keep core engaged the entire time).
7) Return to starting position.
8) Try 3 sets of 10.