Cable One Arm Press On Exercise Ball
Learn how to do the Cable One Arm Press On Exercise Ball with proper form and technique. This cable exercise primarily targets your Pectorals, with secondary emphasis on Shoulders, Triceps.
How to Do the Cable One Arm Press On Exercise Ball
Follow these steps to perform the Cable One Arm Press On Exercise Ball with correct form:
- 1Sit on an exercise ball with your feet flat on the ground and your back straight.
- 2Hold a cable handle in one hand and position your arm at chest height, elbow bent.
- 3Place your other hand on your hip for stability.
- 4Press the cable handle forward, extending your arm fully.
- 5Pause for a moment, then slowly return to the starting position.
- 6Repeat for the desired number of repetitions, then switch arms.
Cable One Arm Press On Exercise Ball Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- chest
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Cable One Arm Press On Exercise Ball?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable One Arm Press On Exercise Ball work?
The Cable One Arm Press On Exercise Ball primarily targets your Pectorals. Secondary muscles worked include Shoulders, Triceps. This makes it an effective exercise for developing your chest.
What equipment do I need for the Cable One Arm Press On Exercise Ball?
The Cable One Arm Press On Exercise Ball requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable One Arm Press On Exercise Ball with proper form?
Start by Sit on an exercise ball with your feet flat on the ground and your back straight. Hold a cable handle in one hand and position your arm at chest height, elbow bent. Place your other hand on your hip for stability. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable One Arm Press On Exercise Ball?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Cable One Arm Press On Exercise Ball?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Cable One Arm Press On Exercise Ball best for?
The Cable One Arm Press On Exercise Ball fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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