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Chest · Intermediate

Cable One-Arm Press on Stability Ball

Horizontal pressing drill that develops chest, shoulder, and triceps strength using a cable station, with emphasis on the chest, triceps and shoulders.

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Exercise overview

Training details

ChestTricepsShoulders

Equipment

Cable

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start by sitting on an exercise ball with your feet flat on the ground.
  2. 02Attach a cable to a low pulley and hold it in one hand.
  3. 03Begin with your elbow bent at 90 degrees and press the cable forward until your arm is fully extended.
  4. 04With control, return to the starting position while maintaining core engagement.
  5. 05Repeat for the prescribed repetitions before switching sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionCable Press on Stability Ball

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell One-Arm Shoulder Press on Stability BallComparable substitutePush-UpComparable substituteBench Press

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