Fitwill stands in solidarity with Ukraine

Cable One Arm Incline Press on Exercise Ball

Cable One Arm Incline Press on Exercise Ball

The Cable One Arm Incline Press on Exercise Ball is a versatile and challenging exercise that targets multiple muscle groups. This exercise combines the stability and core engagement of using an exercise ball with the strength and resistance provided by a cable machine. By performing this exercise, you can effectively work your chest, shoulders, and triceps while also engaging your core for stability and balance. The incline position of the exercise ball adds an extra level of difficulty to this exercise, as it requires your muscles to work harder to stabilize your body. This not only enhances your strength but also helps improve your overall balance and coordination. The cable machine provides a constant tension throughout the movement, ensuring that your muscles are engaged throughout the entire range of motion. Using only one arm at a time also helps to isolate and target each side of your upper body individually, which can help correct any muscle imbalances or weaknesses. To perform the Cable One Arm Incline Press on Exercise Ball safely and effectively, it is important to maintain proper form and technique. As with any exercise, start with a weight that is challenging but manageable and gradually increase the resistance as your strength improves. Remember to engage your core and keep your back flat against the ball to maintain stability and prevent any strain on your lower back. Always be mindful of your body's limitations and listen to any discomfort or pain. If you are new to this exercise, it may be beneficial to seek guidance from a fitness professional to ensure proper form and minimize the risk of injury. With consistent practice and progression, the Cable One Arm Incline Press on Exercise Ball can be a valuable addition to your upper body workout routine.


  • Sit on an exercise ball with your feet planted firmly on the ground.
  • Hold a cable in one hand and position yourself on an incline bench with the ball supporting your upper back and head.
  • Extend your arm and keep a slight bend in your elbow.
  • Inhale and slowly lower the cable towards your chest while maintaining control and stability.
  • Exhale and push the cable back up to the starting position, fully extending your arm.
  • Repeat for the recommended amount of repetitions and then switch arms.
  • Focus on engaging your chest muscles throughout the movement.
  • Maintain proper form by keeping your core engaged and your back straight.
  • Adjust the weight of the cable to match your fitness level and increase gradually as you get stronger.
  • Perform the exercise with controlled movements and avoid using momentum.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise.
  • Engage your core muscles to help stabilize your body on the exercise ball.
  • Start with lighter weights and gradually increase the resistance as you get stronger.
  • Control the movement and avoid using momentum to lift the weight.
  • Inhale during the eccentric phase (lowering the weight) and exhale during the concentric phase (lifting the weight).
  • Keep your shoulder blades retracted and your chest up to target the chest muscles effectively.
  • Include this exercise in a well-rounded workout routine that targets all major muscle groups.
  • Balance your training by incorporating exercises for both pushing and pulling movements.
  • Prioritize recovery and allow enough rest between workout sessions to avoid overtraining.
  • Follow a balanced nutrition plan that supports your fitness goals, including adequate protein intake for muscle recovery and growth.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot