Stability Ball Tricep Extension
Stability ball tricep extension with two dumbbells — combined tricep work with bridge stability.
Level: Foundation
Primary: Triceps
Movement: Isolation
Tags: Balance / Stability Push
Type: Light Activity
Equipment: Dumbbell Stability Ball
Sports: Golf Gymnastics Swimming
Target muscles
The triceps drive elbow extension. The trunk and glutes hold the bridge against the unstable ball.
How to perform
Setup
Lie with the upper back on the stability ball in a bridge. Hold dumbbells with arms extended straight overhead.
Execution
Bend the elbows to lower the dumbbells toward the head. Keep the upper arms stationary. Extend back to the start.
Common mistakes
- Hips dropping.
- Letting the ball roll.
- Going too heavy.
- Cutting the range.
- Letting the upper arms drift.
Progressions and regressions
Regress to bench tricep extensions. To progress, work pause extensions.
Programming notes
Tricep accessory. 3 sets of 10-12 reps, twice a week.
