10 Best Cable Press On Exercise Ball Alternatives for Limited Equipment

Ranked Cable Press On Exercise Ball Alternatives

10 substitutes, ranked by how closely each one matches the Cable 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

   85% 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 Press On Exercise Ball
   • Equipment: bodyweight only, the same as the Cable Press On Exercise Ball
   • Body position: hanging, not lying on your back
   • Balance: easier to stay steady on than the Cable Press On Exercise Ball
2. Play demonstration

   2. Reverse Dip

   70% 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 Press On Exercise Ball
   • Body position: standing, not lying on your back
   • Balance: easier to stay steady on than the Cable Press On Exercise Ball
3. 

   3. Bench Dips

   62% 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 Press On Exercise Ball
   • Body position: seated, not lying on your back
   • Balance: easier to stay steady on than the Cable Press On Exercise Ball
4. 

   4. Dips - Triceps Version

   61% 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 Press On Exercise Ball
   • Body position: hanging, not lying on your back
5. Play demonstration

   5. Ring Dips

   60% 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
6. Play demonstration

   6. Elbow Dips

   59% 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 Press On Exercise Ball
   • Body position: standing, not lying on your back
   • Balance: easier to stay steady on than the Cable Press On Exercise Ball
7. Play demonstration

   7. Chest Dip (On Dip-pull-up Cage)

   56% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the dip bars to a height that allows you to comfortably grip them.
   2. Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
   3. Jump up and straighten your arms, supporting your body weight on the bars.
   4. Bend your knees and cross your ankles behind you.
   5. Lower your body by bending your elbows, keeping your chest up and your shoulders down.
   6. Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
   7. Push through your palms and extend your elbows to raise your body back up 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 Press On Exercise Ball
   • Equipment: bodyweight only, the same as the Cable Press On Exercise Ball
   • Body position: hanging, not lying on your back
8. Play demonstration

   8. Korean Dips

   56% 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 Press On Exercise Ball
   • Equipment: bodyweight only, the same as the Cable Press On Exercise Ball
   • Body position: standing, not lying on your back
9. Play demonstration

   9. Superman Push-up

   55% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
   2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
   3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
   4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
   5. Repeat the movement, this time lifting your left arm and right leg.
   6. Continue alternating sides 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 Press On Exercise Ball
   • Equipment: bodyweight only, the same as the Cable Press On Exercise Ball
   • Body position: lying face down, not lying on your back
10. Play demonstration

    10. Impossible Dips

    54% match

    • Triceps
    • Bodyweight
    • Advanced
    • Compound

    How to perform this exercise

    1. Position yourself between two parallel bars with your arms fully extended and your body suspended in the air.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    4. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    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 Press On Exercise Ball
    • Body position: inverted, not lying on your back
    • Balance: harder to stay steady on than the Cable Press On Exercise Ball