Cable One Arm Press On Exercise Ball 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Execution
Compound
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable One Arm Press on Exercise Ball is a dynamic upper-body strength exercise that targets the chest while also engaging the shoulders and triceps as secondary muscles. Performed while seated on an exercise ball, this movement challenges core stability and balance, making it more functional than traditional presses. Using a cable machine for resistance, you press the handle forward with one arm at a time, which helps improve muscular balance, coordination, and unilateral strength. This exercise is ideal for enhancing chest development while simultaneously activating stabilizing muscles throughout the body.
How to Perform
Begin by sitting in the center of the exercise ball with your feet flat on the floor, spaced shoulder-width apart to create a stable base.
With your back upright and your core slightly tightened, grasp the cable handle using one hand. Keep your arm bent and your elbow tucked close to your torso.
While maintaining a neutral spine and steady posture, extend your arm forward in a slow, controlled motion, pressing the handle out until your arm is nearly straight—but not locked.
Pause briefly at full extension to feel the contraction in your chest and triceps.
Gradually reverse the movement by bringing your hand back toward your torso, allowing your elbow to bend naturally and return to its original position.
Repeat the pressing motion for your chosen number of repetitions, making sure to move with control and avoid leaning or twisting your torso.
Once finished, switch sides and complete the same number of reps with the opposite arm to maintain muscular balance.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Arm Position: Begin by stepping back far enough from the cable machine so that when you grab the handle, your arm is fully extended, and the cable remains taut. Keep your arm parallel to the floor with a slight bend in your elbow, avoiding locking it out to prevent strain or injury.
Controlled Movements: Perform each press with a steady, deliberate pace, ensuring you’re not relying on momentum to move the weight. Focus on engaging your chest and shoulder muscles to drive the movement, maintaining proper form throughout.
Breathing Technique: It’s crucial to breathe correctly during this exercise. Exhale as you extend your arm, pushing the cable away from your body, and inhale as you return to the starting position. This breathing pattern helps sustain your energy and maintains stability during the movement.
How Not to Perform
Do not lock your elbow: Avoid fully extending your arm and locking your elbow. This can put unnecessary strain on your joints and increase the risk of injury. Keep a slight bend in your elbow at all times to protect the joint and maintain tension in the muscle.
Do not use momentum: Refrain from jerking or swinging the cable handle to push the weight. Using momentum rather than controlled muscle engagement can lead to poor form and ineffective muscle activation. Focus on a smooth and controlled press.
Do not lean or twist your torso: Ensure that your torso remains stable and upright throughout the movement. Leaning back or twisting your body for extra push reduces the engagement of the chest and shoulders and may cause lower back strain.
Do not neglect your core: Failing to keep your core engaged will reduce stability and can increase the risk of falling off the ball or straining your lower back. Always activate your core to support your posture and balance while pressing the weight.
Do not rush the movement: Performing the exercise too quickly or in an uncontrolled manner can cause your muscles to lose focus and prevent proper tension. Perform the exercise slowly and with intention to maximize muscle activation and control.
Do not forget proper breathing: Holding your breath during the press can lead to increased tension and reduced performance. Exhale as you push the cable forward, and inhale as you return to the starting position to help regulate energy levels and maintain focus.
Do not allow your shoulder to rise: Make sure that your shoulder stays in a neutral position and doesn’t creep up toward your ear during the press. Raising your shoulder will shift focus away from the chest and shoulder muscles and place unnecessary stress on the shoulder joint.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
