The Cable One Arm Press On Exercise Ball is a full-body exercise that targets the chest, shoulders, and core muscles. It involves using a cable machine and an exercise ball to challenge stability and core strength.
How to perform
Instructions:1. Begin by setting up a cable machine with a single handle attachment at chest height. Place an exercise ball between the cable machine and a wall for added stability.
2. Stand facing away from the cable machine with the exercise ball positioned between your lower back and the wall. Hold the handle attachment with one hand, palm facing forward and elbow bent at a 90-degree angle.
3. Engage your core muscles and maintain a stable stance on the exercise ball.
4. Push the handle attachment away from your chest, straightening your arm. Keep your core engaged and avoid arching your back during the movement.
5. Slowly return the handle attachment back to the starting position, maintaining control and stability throughout.
6. Complete 10-12 repetitions on one arm before switching to the other side.
7. Rest for 1-2 minutes and repeat for 2-3 sets.
Tips:
- Focus on keeping your core tight and stable throughout the exercise to prevent any swaying or leaning.
- Use a weight that allows you to maintain proper form and control throughout the movement.
- Keep a slight bend in your knees to help stabilize your lower body while performing the exercise.
- Consult with a fitness professional if you are unfamiliar with using a cable machine or exercise ball.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.