Pallof Press
A Pallof press pushes a band straight out from your chest while you resist being twisted, training your obliques and abs to keep your trunk still.
How it moves
Hands at your chest, band pulling from the sideObliques and abs working. A simplified figure, not a full form check.
- Main muscle
- Obliques
- Also works
- Abs
- Equipment
- Resistance band
- Level
- Beginner
- Where to start
- 2 to 3 sets of 8 to 12 reps per side
Written by WellPath FusionLast updated
- Anchor the band. Tie a band to a sturdy post at chest height, or use a cable machine.
- Stand side-on. Hold the band with both hands at your chest and step away from the anchor until the band is tight.
- Set your stance. Feet shoulder-width apart, knees soft, stomach braced.
- Press out. Push your hands straight out in front of your chest without letting your body turn.
- Hold and return. Hold for two seconds, bring your hands back, then switch sides after the set.
What are the most common mistakes?
- Twisting towards the anchor. The whole point is to stay square. Use a lighter band if you rotate.
- Leaning away. Stand tall with your weight even on both feet.
- Rushing. Pause with your arms extended each rep.
How can you make it easier or harder?
Make it easier
Use a lighter band or stand closer to the anchor.
Make it harder
Kneel on both knees, or step further from the anchor.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
Editorial content for general information only, not a substitute for professional medical advice. Read more about how we source and review our content.
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