Chest exercise · cable
Cable Press on Exercise Ball
The cable press on exercise ball is a cable exercise that targets the chest (pectorals), with the shoulders and triceps assisting.
How to do the cable press on exercise ball
- Sit on an exercise ball with your feet flat on the ground and your knees at a 90-degree angle.
- Hold the cable handles at chest height with your palms facing down and your elbows bent.
- Engage your core and press the cable handles forward until your arms are fully extended.
- Pause for a moment, then slowly release the tension and bring the cable handles back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The shoulders and triceps work as secondary muscles. See all chest exercises or every cable exercise.
