Long Sitting Dip

-Feet on Bench  or:

          

-2 Feet on Stability Ball      _____  (shown)

-1 Foot on Stability Ball      _____

-Feet on floor/legs straight _____

- Place your hands on arms with feet on bench or stability ball.

-Lower yourself down until your until you just barely touch seat.

-If you choose to have the stability ball under your feet, there should be no movement of your legs side to side.

VARIATION: Place your hands on a traditional flat bench to increase range of motion (don’t exceed 90 degree bend in elbows).

Competency Criteria

Feet on Stability Ball

Client is able to control any side to side motion throughout exercise.

Ball remains relatively still throughout exercise.

Client lowers their body so elbows are at 90 degrees, chin remains in chin tuck position.

Feet on Bench

Client is able to lower their body until arms at 90 degree angle.

 Chin remains in chin tuck position.