PlanWorkouts

Exercise 1268 · REF vAwm6rK

Cable Press On Exercise Ball exercise animation

Cable Press On Exercise Ball

Category
Chest
Equipment
Cable
Target
Pectorals

Pressing on a stability ball with a cable adds a core-stability demand on top of the usual chest press, since the ball provides no fixed support the way a bench does. It's a step up in difficulty from a standard cable press, useful for athletes who need pressing strength that also holds up under an unstable base. The chest still drives the press, but staying balanced is what limits the load most people can use.

How to Do the Cable Press On Exercise Ball

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

Muscles Worked

The Cable Press On Exercise Ball primarily targets the Pectorals, with Shoulders as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have cable? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Cable Press On Exercise Ball work?
The Cable Press On Exercise Ball primarily targets the pectorals, with the shoulders and triceps assisting.
What equipment do I need for the Cable Press On Exercise Ball?
The Cable Press On Exercise Ball is done with a cable.
What's a good alternative to the Cable Press On Exercise Ball?
If you don't have access to a cable, the Archer Push Up targets the same pectorals using body weight instead.