Cable Press on Exercise Ball

Cable Press on Exercise Ball

The Cable Press on Exercise Ball is a dynamic compound exercise that targets multiple muscle groups, primarily the chest, shoulders, and triceps. This exercise is a combination of two popular exercises - the cable press and the stability ball exercise. By performing this exercise, you are not only working on building upper body strength but also improving your stability and core strength. To execute the Cable Press on Exercise Ball, you will need an exercise ball and a cable machine. Start by positioning the exercise ball in front of the cable machine with the cable pulleys set at shoulder height. Sit on the exercise ball, ensuring that your feet are firmly planted on the ground and your core is engaged to maintain stability throughout the exercise. Grasp the handles of the cable machine, palms facing forward, and keep your elbows bent at a 90-degree angle. This initial position is similar to a typical chest press. From here, you will extend your arms straight out in front of you, simultaneously pressing the handles of the cable machine away from your body. Ensure that you maintain control throughout the movement, focusing on the contraction in your chest, shoulders, and triceps. Once you have fully extended your arms, pause for a moment before slowly returning to the starting position by bending your elbows. The Cable Press on Exercise Ball is a versatile exercise that can be modified to fit different fitness levels. You can increase or decrease the resistance by adjusting the weight on the cable machine or by changing the height of the pulleys. Remember to maintain proper form, breathe steadily throughout the exercise, and always listen to your body to avoid any discomfort or injury. Incorporate the Cable Press on Exercise Ball into your upper body workout routine to challenge your muscles in new ways and improve both strength and stability. As always, if you have any specific concerns or pre-existing conditions, it is recommended to consult with a fitness professional or physician before attempting this exercise.


  • Begin by placing an exercise ball on the floor and positioning a cable machine next to it with the pulleys set at chest height.
  • Sit on the exercise ball and slowly walk your feet forward as you roll your body down until your upper back is resting on the ball. Your hips should be lifted and your knees should be bent at a 90-degree angle.
  • Grab one handle of the cable machine with each hand and position your hands just outside of your shoulders.
  • Engage your core and press the cable handles forward, fully extending your arms. Your palms should be facing downward.
  • Slowly reverse the movement, bringing your arms back to the starting position with control.
  • Repeat for the desired number of repetitions.
  • Remember to maintain proper form throughout the exercise by keeping your core engaged, back supported by the ball, and movements controlled.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and control.
  • Gradually increase the weight for progressive overload and continued gains.
  • Focus on proper form and technique to ensure efficient muscle activation.
  • Incorporate variations like single-arm cable presses to target each side of the chest individually.
  • Vary your grip width to emphasize different areas of the chest and shoulders.
  • Perform the exercise on a stable surface if you don't have an exercise ball.
  • Utilize slow and controlled movements for maximum muscle activation.
  • Ensure your shoulders are relaxed and down throughout the movement to avoid unnecessary strain.
  • Combine the cable press with other chest exercises for a well-rounded workout.
  • Stay consistent with your workouts and gradually increase the intensity as your strength improves.


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