Cable Press on Exercise Ball

Setup

1. 01Set both pulleys of a cable crossover to the low position with D-handles.
2. 02Place a stability ball between the columns, grab both handles, and roll back onto the ball.
3. 03Support the head and upper back on the ball with hips bridged and feet wide.
4. 04Bring both handles to shoulder level with the cables running under the arms.

Execution

1. 01Brace and press both handles up and slightly together over the chest.
2. 02Squeeze the pecs at lockout without letting the hips drop.
3. 03Lower both handles under control until the elbows pass slightly below shoulder line.
4. 04Keep the ball still between reps rather than rocking into the press.

Checkpoints

• -Hips stay in a firm bridge from first rep to last.
• -Both arms move together at the same speed.
• -The cables stay under tension at the top and bottom.
• -The neck stays relaxed with the head supported on the ball.

Common mistakes

• -Sagging the hips into a crunched position.
• -Bouncing off the ball to start each press.
• -Flaring the elbows straight out to the sides.
• -Choosing a load that turns the set into a balance drill instead of a press.