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. 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
2. Play demonstration

   2. Reverse Dip

   63% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the triceps rather than the pectorals.

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then 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: triceps, not pectorals
   • Equipment: bodyweight only, the same as the Cable One Arm Press On Exercise Ball
   • Body position: standing, not lying on your back
   • Balance: easier to stay steady on than the Cable One Arm Press On Exercise Ball
3. 

   3. Bench Dips

   55% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
   2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
   3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
   4. Repeat for the recommended amount of repetitions.

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

   Why this matches

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

   4. Ring Dips

   54% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from the rings 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 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: triceps, not pectorals
   • Equipment: a suspension trainer, not bodyweight only
   • Body position: standing, not lying on your back
5. 

   5. Dips - Triceps Version

   54% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
   2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
   3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
   4. Repeat the movement for the prescribed amount of repetitions.

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

   Why this matches

   • Primary muscle: triceps, not pectorals
   • Equipment: bodyweight only, the same as the Cable One Arm Press On Exercise Ball
   • Body position: hanging, not lying on your back
6. 

   6. Single-arm Push-up

   52% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
   2. Maintain good posture, and place your free hand behind your back. This will be your starting position.
   3. Lower yourself by allowing the elbow to flex until you touch the ground.
   4. Descend slowly, and reverse direction be extending the arm to return to the starting position.

   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 face down, not lying on your back
7. Play demonstration

   7. Elbow Dips

   52% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
   2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
   3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up 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: triceps, not pectorals
   • Equipment: bodyweight only, the same as the Cable One Arm Press On Exercise Ball
   • Body position: standing, not lying on your back
   • Balance: easier to stay steady on than the Cable One Arm Press On Exercise Ball
8. Play demonstration

   8. Raise Single Arm Push-up

   50% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
   2. Extend one arm straight out to the side, parallel to the ground.
   3. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
   4. Push back up to the starting position, using your chest muscles to lift your body.
   5. Repeat with the other arm extended.

   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 face down, not lying on your back
   • Balance: harder to stay steady on than the Cable One Arm Press On Exercise Ball
9. Play demonstration

   9. Korean Dips

   49% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then 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: standing, not lying on your back
10. Play demonstration

    10. Shoulder Tap Push-up

    49% match

    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you push back up, lift your right hand off the ground and tap your left shoulder.
    4. Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
    5. Continue alternating shoulder taps with each push-up repetition.
    6. Maintain a stable core and avoid excessive hip rotation throughout the exercise.
    7. Repeat for the desired number of repetitions.

    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 face down, not lying on your back