A Swiss ball, also called a stability or exercise ball, adds a degree of instability to an exercise. Instead of using a weight bench, sit or lean on a Swiss ball while performing triceps dumbbell exercises. Do seated overhead extensions, bent-over kickbacks and lying triceps presses to target your triceps from all angles.
Swiss Ball
A Swiss ball is a large, air-filled rubber ball that is available in a variety of sizes. To pick the properly sized Swiss ball for you, sit on the ball with your feet flat on the floor. Your knees should be in line with your hips. If your knees are significantly higher than your hips, the ball is too small; if your knees are significantly lower than your hips, the ball is too large.
Lying Triceps Press
The lying triceps press looks similar to a standard chest press, but you keep your upper arms close to your sides throughout the movement. This transfers the stress from your chest to your triceps. Sit on the Swiss ball and walk forward, lowering your upper body onto the ball. Stop when the ball supports your head and shoulders. Keep your hips in line with your body; do not let them sag. Your thighs are parallel to the floor and your knees have a 90-degree bend. Hold the dumbbell with a neutral grip and your palm facing inward. Extend your arm above your chest. Lower the weight to your side, keeping your upper arm tucked inward. Press back upward.
Seated Overhead Extension
Sit on the Swiss ball with your feet flat on the floor. Hold a dumbbell in your right hand and extend your right arm above your head with your palm facing forward. Place your left hand just under your right elbow to hold your right arm in place. Lower the dumbbell behind your head, keeping your upper arm stationary. Press the weight back up, fully extending your arm.
You may also do this exercise with both arms together. Cup both hands against the bottom of one of the weight heads on the dumbbell. Hold the dumbbell overhead; your palms should face the ceiling. Lower and press both arms together.
Bent-over Kickbacks
With your torso upright and a dumbbell in your right hand, sit on a Swiss ball and lean forward at your hips. Do not bend your lower back. Hold your right arm so its upper part is parallel to the floor. Straighten your elbow, pressing the weight back until your arm is fully extended. Your arm should be about parallel to the floor at this point. Pause for a count before lowering the weight by bending your elbow. Repeat exercise with dumbbell in your left hand.
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