Cable Press On Exercise Ball

Beginner

Pectorals

Cable

Cable Press On Exercise Ball fits in after your main press, and unbroken cable tension keeps the focus on chest thickness through a full range.

How to do Cable Press On Exercise Ball

Sit on an exercise ball with your feet flat on the ground and your knees at a 90-degree angle.
Hold the cable handles at chest height with your palms facing down and your elbows bent.
Engage your core and press the cable handles forward until your arms are fully extended.
Pause for a moment, then slowly release the tension and bring the cable handles back to the starting position.
Repeat for the desired number of repetitions.

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

Cable Press On Exercise Ball Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Move the pin one plate once the last rep feels easy.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Step back until the stack never rests at the top.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Stretch the return phase before adding weight.

Common Cable Press On Exercise Ball Mistakes

Letting the stack touch down between reps

Stop just short of the stack so tension never resets.

Flaring the elbows straight out to the sides

Keep the upper arms nearer 45 degrees from the torso.

Easier and Harder Than Cable Press On Exercise Ball

Harder progression

Exercise Ball Pike Push Up

Swap Cable Press On Exercise Ball For

Band Bench Press

Dumbbell Around Pullover

Lever Standing Chest Press

Cable Press On Exercise Ball — Frequently Asked Questions

How do you do the Cable Press On Exercise Ball?

Sit on an exercise ball with your feet flat on the ground and your knees at a 90-degree angle. Hold the cable handles at chest height with your palms facing down and your elbows bent. Engage your core and press the cable handles forward until your arms are fully extended. 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 Press On Exercise Ball work?

The Cable 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 Press On Exercise Ball should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Press On Exercise Ball good for beginners?

Yes. The Cable Press On Exercise Ball is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

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

Try the Band Bench Press, Dumbbell Around Pullover or the Lever Standing Chest Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.