Cable One Arm Press On Exercise Ball

Also known as: one arm cable press on exercise ball

Advanced

Pectorals

Cable

Cable One Arm Press On Exercise Ball trades complexity for a chest that grows from tension, and it works as a chest-day opener.

How to do Cable One Arm Press On Exercise Ball

Sit on an exercise ball with your feet flat on the ground and your back straight.
Hold a cable handle in one hand and position your arm at chest height, elbow bent.
Place your other hand on your hip for stability.
Press the cable handle forward, extending your arm fully.
Pause for a moment, then slowly return to the starting position.
Repeat for the desired number of repetitions, then switch arms.

Add to an AI Workout Plan All Chest Exercises Cable Chest Exercises All Cable Exercises

Cable One Arm Press On Exercise Ball Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Stretch the return phase before adding weight.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Step back until the stack never rests at the top.

Common Cable One Arm Press On Exercise Ball Mistakes

Standing too near the tower so the first inch is slack

Take a step back until the cable is loaded before you begin.

Cutting the range short so the chest never lengthens

Lower under control to a real stretch before pressing back.

Cutting range to keep the load climbing

Protect the full range first; the load can wait a session.

Easier and Harder Than Cable One Arm Press On Exercise Ball

Easier progression

Push-up Medicine Ball

Swap Cable One Arm Press On Exercise Ball For

Smith Wide Grip Decline Bench Press

Dumbbell Pullover Hip Extension On Exercise Ball

Kettlebell One Arm Floor Press

Cable One Arm Press On Exercise Ball — Frequently Asked Questions

How do you do the Cable One Arm Press On Exercise Ball?

Sit on an exercise ball with your feet flat on the ground and your back straight. Hold a cable handle in one hand and position your arm at chest height, elbow bent. Place your other hand on your hip for stability. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable One Arm Press On Exercise Ball work?

The Cable One Arm Press On Exercise Ball primarily targets the pectorals. It is classified as a chest exercise and is performed with a cable machine.

How many sets and reps of the Cable One Arm Press On Exercise Ball should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable One Arm Press On Exercise Ball good for beginners?

Not usually. The Cable One Arm Press On Exercise Ball is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.

What can I do instead of the Cable One Arm Press On Exercise Ball?

Try the Smith Wide Grip Decline Bench Press, Dumbbell Pullover Hip Extension On Exercise Ball or the Kettlebell One Arm Floor Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable One Arm Press On Exercise Ball the same as the one arm cable press on exercise ball?

Yes. The Cable One Arm Press On Exercise Ball is also commonly called the one arm cable press on exercise ball. Different gyms and training programs label it differently, but "one arm cable press on exercise ball" refer to this same movement.