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Chest · Intermediate

Cable 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

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on an exercise ball with your feet firmly planted on the ground.
  2. 02Hold the cable handles and position them at chest height.
  3. 03Press the cables forward until your arms are fully extended, then slowly return to the starting position.
  4. 04Keep your elbows soft and engage your chest and triceps throughout the movement.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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

Harder progressionCable One-Arm 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 substitutePush-UpComparable substituteBench PressComparable substituteDumbbell One-Arm Shoulder Press on Stability Ball

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