Smart Workout Diary

Cable One-Arm Incline Press Stability Ball

The cable one-arm incline press on a stability ball is a unilateral chest press performed at an incline while using the ball for support. It primarily targets the upper chest, with the shoulders and triceps assisting and the core helping stabilize the body. It can support upper-body pressing strength, side-to-side control, and trunk stability.

Demonstration

Cable One-Arm Incline Press Stability Ball — demonstration 1
Cable One-Arm Incline Press Stability Ball — demonstration 2

Instructions

  1. Set a cable pulley low behind the stability ball and attach a single handle. Choose a light load and position the ball far enough from the pulley to keep the cable under control.
  2. Hold the handle in one hand and carefully recline onto the ball so your upper back is supported in an inclined position. Keep both feet flat, knees bent, hips lifted, and your body steady.
  3. Start with the working elbow bent beside and slightly below the shoulder, with the handle near the upper chest. Brace your core and keep the shoulder blade gently set.
  4. Exhale as you press the handle upward and forward until the arm is nearly straight. Keep the wrist neutral and do not rotate or twist the torso.
  5. Inhale as you slowly return the handle to the starting position under control. Complete all repetitions on one side, then switch sides.
Muscle Group
Upper Chest
Other Muscle Groups
Front Delts, Triceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength, Exercise Ball
Difficulty
Intermediate

Technique tips

  1. Prioritize stability: use a load that lets the ball and pelvis remain steady throughout every repetition.
  2. Keep the pressing shoulder away from the ear; do not let it roll forward at the bottom.
  3. Use a smooth range of motion and stop if you cannot keep your feet planted or your torso square.
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