10 Best Cable One-arm Press Alternatives When You Lack a Stability Ball

Ranked Cable One Arm Press On Exercise Ball Alternatives

10 substitutes, ranked by how closely each one matches the Cable One Arm Press On Exercise Ball on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Cable One Arm Incline Press On Exercise Ball

   99% match

   • Pectorals
   • Stability-ball
   • Advanced
   • Compound

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your back resting against an incline bench.
   2. Hold a cable handle in one hand and position your arm at a 90-degree angle with your elbow bent.
   3. Press the cable handle forward and upward, extending your arm fully.
   4. Pause for a moment at the top, then slowly lower the cable handle back to the starting position.
   5. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable One Arm Press On Exercise Ball
   • Equipment: bodyweight only, the same as the Cable One Arm Press On Exercise Ball
   • Body position: lying on your back, the same as the Cable One Arm Press On Exercise Ball
2. Play demonstration

   2. Cable Press On Exercise Ball

   92% match

   • Pectorals
   • Stability-ball
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the pectorals.

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your knees at a 90-degree angle.
   2. Hold the cable handles at chest height with your palms facing down and your elbows bent.
   3. Engage your core and press the cable handles forward until your arms are fully extended.
   4. Pause for a moment, then slowly release the tension and bring the cable handles back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable One Arm Press On Exercise Ball
   • Equipment: bodyweight only, the same as the Cable One Arm Press On Exercise Ball
   • Body position: lying on your back, the same as the Cable One Arm Press On Exercise Ball
3. Play demonstration

   3. Cable Decline One Arm Press

   85% match

   • Pectorals
   • Cable
   • Intermediate
   • Compound

   A good swap when you have a cable machine to work with, and it still works the pectorals.

   How to perform this exercise

   1. Adjust the cable machine to a decline position.
   2. Stand facing away from the machine and grab the handle with one hand.
   3. Position yourself with your back against the decline bench and your arm extended straight in front of you.
   4. Bend your elbow and lower the handle towards your chest while keeping your upper arm stationary.
   5. Pause for a moment at the bottom, then push the handle back up to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable One Arm Press On Exercise Ball
   • Equipment: a cable, not bodyweight only
   • Body position: lying on your back, the same as the Cable One Arm Press On Exercise Ball
   • Balance: easier to stay steady on than the Cable One Arm Press On Exercise Ball
4. 

   4. Chain Press

   81% match

   • Pectorals
   • Other
   • Advanced
   • Compound

   A straight swap when you want to keep working the pectorals.

   How to perform this exercise

   1. Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.
   2. Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
   3. Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable One Arm Press On Exercise Ball
   • Body position: standing, not lying on your back
5. Play demonstration

   5. Cable One Arm Incline Press

   79% match

   • Pectorals
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the cable machine to a low pulley position.
   2. Sit on an incline bench facing away from the cable machine.
   3. Grasp the handle with one hand and bring it up to shoulder height.
   4. Position your feet firmly on the ground and maintain a stable position.
   5. Press the handle forward and upward, extending your arm fully.
   6. Pause for a moment at the top, then slowly lower the handle back to the starting position.
   7. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable One Arm Press On Exercise Ball
   • Equipment: a cable, not bodyweight only
   • Body position: seated, not lying on your back
   • Balance: easier to stay steady on than the Cable One Arm Press On Exercise Ball
6. Play demonstration

   6. Chest Dip

   77% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

   How to perform this exercise

   1. Position yourself on parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable One Arm Press On Exercise Ball
   • Equipment: bodyweight only, the same as the Cable One Arm Press On Exercise Ball
   • Body position: hanging, not lying on your back
   • Balance: easier to stay steady on than the Cable One Arm Press On Exercise Ball
7. Play demonstration

   7. Cable Decline Press

   74% match

   • Pectorals
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the cable machine to a decline position.
   2. Sit on the decline bench facing the cable machine.
   3. Grasp the handles with an overhand grip and position them at chest level.
   4. Keep your feet flat on the ground and your back firmly against the bench.
   5. Exhale and push the handles away from your body, extending your arms fully.
   6. Pause for a moment at the end of the movement, squeezing your chest muscles.
   7. Inhale and slowly return the handles back to the starting position.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable One Arm Press On Exercise Ball
   • Equipment: a cable, not bodyweight only
   • Body position: lying on your back, the same as the Cable One Arm Press On Exercise Ball
   • Balance: easier to stay steady on than the Cable One Arm Press On Exercise Ball
8. 

   8. Forward Drag With Press

   74% match

   • Pectorals
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.
   2. Begin the movement by moving forward for one step. Leaning forward, extend through the legs and hips to move, pausing with each step to extend through the elbows, pressing your hands forward. Step forward until you return to the start position prepared to press.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable One Arm Press On Exercise Ball
   • Body position: standing, not lying on your back
9. Play demonstration

   9. Kettlebell Extended Range One Arm Press On Floor

   73% match

   • Pectorals
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by lying on your back on the floor with your knees bent and feet flat on the ground.
   2. Hold a kettlebell in one hand, with your palm facing towards your feet.
   3. Extend your arm straight up towards the ceiling, keeping your elbow locked and your wrist straight.
   4. Slowly lower the kettlebell back down to the starting position, maintaining control throughout the movement.
   5. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable One Arm Press On Exercise Ball
   • Equipment: free weights, not bodyweight only
   • Body position: lying on your back, the same as the Cable One Arm Press On Exercise Ball
10. Play demonstration

    10. Dumbbell Incline One Arm Hammer Press On Exercise Ball

    69% match

    • Pectorals
    • Dumbbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Sit on an exercise ball with a dumbbell in one hand.
    2. Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball.
    3. Hold the dumbbell with your palm facing inward and your elbow bent at a 90-degree angle.
    4. Press the dumbbell up towards the ceiling, straightening your arm.
    5. Lower the dumbbell back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches

    • Primary muscle: pectorals, the same as the Cable One Arm Press On Exercise Ball
    • Equipment: free weights, not bodyweight only
    • Body position: lying on your back, the same as the Cable One Arm Press On Exercise Ball