Description
A strength training exercise where you sit on an exercise ball and press a weight using one arm.
How to Do Cable One Arm Press on Exercise Ball
- 1Setup
Position an exercise ball a few feet in front of a low cable pulley, ensuring the handle is set at chest height when you are seated.
- 2Setup
Sit securely on the exercise ball with your feet flat on the floor, core engaged, and grasp the cable handle with one hand.
- 3Setup
Lean back slightly, maintaining a neutral spine, and bring the handle to the side of your chest with your elbow bent at about a 90-degree angle.
- 4
Exhale as you press the cable handle forward and across your body in a controlled arc, extending your arm fully but without locking the elbow.
- 5
Inhale as you slowly and deliberately return the handle to the starting position, resisting the pull of the cable to maintain control.
- 6
Complete your desired repetitions on one side before switching hands and repeating the exercise with the other arm.
Tips
- Keep your core braced throughout the movement to maintain stability on the exercise ball and protect your lower back.
- Focus on a slow, controlled eccentric (return) phase to maximize muscle tension and prevent the cable from pulling you off balance.
- Maintain a slight bend in your elbow at the top of the press to keep tension on the chest and avoid hyperextension.
- Ensure your feet are firmly planted on the floor, slightly wider than shoulder-width, to provide a stable base for the movement.
Common Mistakes
- ×Arching the lower back or losing balance on the ball indicates a weak core; fix this by consciously engaging your abdominal muscles and possibly selecting a lighter weight until stability improves.
- ×Jerking the weight or using body momentum to press the cable reduces muscle activation; correct this by performing the movement slowly and deliberately, focusing on muscle contraction rather than speed.
- ×Shrugging your shoulder towards your ear during the press can lead to shoulder impingement; keep your shoulders down and back, actively depressing the scapula to isolate the chest.
Variations
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