Smart Workout Diary

Cable Chest Press Supine Stability Ball

The supine stability ball cable chest press is a chest-pressing movement performed while lying with the upper back supported on a stability ball. It primarily trains the chest, with assistance from the triceps and front shoulders, while the trunk works to keep the ball stable. It can support upper-body pressing strength, chest development, and core control.

Demonstration

Cable Chest Press Supine Stability Ball — demonstration 1
Cable Chest Press Supine Stability Ball — demonstration 2

Instructions

  1. Set two cable pulleys slightly below shoulder height and attach single handles. Select a light, controllable load.
  2. Hold one handle in each hand, sit in front of the cables, then carefully lean your upper back onto the stability ball. Plant both feet firmly and lift the hips until the knees, hips, and shoulders form a level line.
  3. Bring the handles beside the chest with elbows bent and wrists neutral. Brace the abdomen and keep the ball still.
  4. Exhale as you press both handles forward and slightly toward each other until the arms are nearly straight. Keep the shoulders down and avoid locking the elbows forcefully.
  5. Inhale as you slowly return the handles to the starting position under control. Keep the hips level and repeat without letting the ball roll.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength, Exercise Ball
Difficulty
Intermediate

Technique tips

  1. Prioritize stability: use a load light enough to keep the ball and hips steady throughout every repetition.
  2. Keep the wrists stacked over the forearms and avoid allowing the elbows to flare excessively wide.
  3. Stop the set if the ball shifts substantially, the hips sag, or shoulder discomfort occurs.
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