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How to do it
- Set a cable pulley or anchor a band at chest height.
- Stand side-on to the anchor and take the handle in both hands with your fingers laced.
- Step away until the cable is under tension and set your feet slightly wider than shoulder width.
- Pull the handle in to the center of your chest and brace your abs hard.
- Press the handle straight out and hold for two to three seconds without letting your torso turn.
- Return the handle to your chest under control, finish the set, then turn around and face the other way.
Common mistakes
- Letting the hips and shoulders rotate toward the anchor, which removes the anti-rotation demand entirely.
- Standing too close to the stack, so there is no tension left to resist at full extension.
- Holding your breath through the press, which usually means the load is beyond what your bracing can hold.
- Pressing off-center or across the body, which turns the drill into an unsteady one-arm chest press.
Muscles worked
- Primary
- Abs
Same movement, other equipment
Similar exercises
Good to know
- What muscles does the Pallof Press work?
- Mainly the abs. It also works the chest and triceps.
- What equipment do you need for the Pallof Press?
- It uses a resistance band and a cable machine. Without it, the Captain's Chair Knee Raise and the Crunches train the same muscles the same way.
- Is the Pallof Press good for beginners?
- GymVim rates it beginner.