Pallof Press
- Beginner
- Cable
- Resistance band
Despite the name, the Pallof press is a core exercise rather than a pressing exercise. You stand side-on to a cable stack or an anchored band set at chest height, hold the handle against your chest with both hands, then press it out and back while the tension tries to rotate you toward the anchor. The abs are the target and the demand is isometric, so the job is to stop the hips turning as the arms extend. The obliques and transverse abdominis are the muscles resisting that rotation.
How to do the Pallof Press
- 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.
Muscles worked
- Primary:
- Core
- Secondary:
- Chest and Triceps
Why train it
- Trains the trunk to resist rotation rather than produce it.
- Isometric bracing loads the obliques and deep abdominals without spinal flexion.
- Scales cleanly by stepping closer to or further from the anchor.
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.
Frequently asked questions
What muscles does the Pallof Press work?
The Pallof Press trains the core as the main target. Expect the chest and triceps to take some of the load as well.
What equipment do I need for the Pallof Press?
The Pallof Press needs a cable machine and a resistance band. Nothing beyond that is required to run the movement the way it is described above.
Is the Pallof Press suitable for beginners?
Yes. The Pallof Press is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Pallof Press at home?
Only if your home setup runs to a cable machine and a resistance band. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Pallof Press should I do?
Three sets of 12 to 20 reps, or 30 to 60 seconds for anything you hold. Add load or leverage once the top end feels easy rather than piling on more reps.
What are good alternatives to the Pallof Press?
Bird Dog, Dumbbell Side Bend, and Machine Crunch train the same primary muscles as the Pallof Press. Pick whichever one matches the equipment in front of you.