Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
AdvancedCompoundCable
Cable One Arm Press On Exercise Ball
Pectorals · Chest
5
sets
4–6
reps
3m
Rest time
~9
Calories / set
Instructions
- 1
Sit on an exercise ball with your feet flat on the ground and your back straight.
- 2
Hold a cable handle in one hand and position your arm at chest height, elbow bent.
- 3
Place your other hand on your hip for stability.
- 4
Press the cable handle forward, extending your arm fully.
- 5
Pause for a moment, then slowly return to the starting position.
- 6
Repeat for the desired number of repetitions, then switch arms.
Muscles worked
Primary
Pectorals
shoulders
Secondary
shoulderstriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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