Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Cable one arm press on exercise ball

Intermediate

Cable one arm press on exercise ball is a compound cable exercise for the chest, also working the front delts and triceps.

Trained one side at a time.

What it works

Primary muscle

Chest

Also works

Front deltsTriceps

Equipment
Cable
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. 2Hold a cable handle in one hand and position your arm at chest height, elbow bent.
  3. 3Place your other hand on your hip for stability.
  4. 4Press the cable handle forward, extending your arm fully.
  5. 5Pause for a moment, then slowly return to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Dumbbell one arm press on exercise ballDumbbell
  • Dumbbell incline one arm press on exercise ballDumbbell
  • Dumbbell press on exercise ballDumbbell
  • Dumbbell incline press on exercise ballDumbbell
  • Dumbbell incline one arm pressDumbbell
  • Cable one arm incline press on exercise ballCable

Easier variations

  • Dumbbell lying hammer pressDumbbell

Harder variations

  • Cable one arm incline press on exercise ballCable
Logged today · 2 min restCable one arm press on exercise ball

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Chest exercises

  • Archer push upBodyweight
  • Assisted chest dip (kneeling)Machine
  • Assisted seated pectoralis major stretch with stability ballMachine
  • Assisted wide-grip chest dip (kneeling)Machine
  • Band bench pressResistance band
  • Band chest flyResistance band