Pallof Press
A standing press where a cable or band pulls sideways while you press it straight out from the chest. It trains the core to resist rotation.
Primary muscles
- Obliques
- Transverse Abdominis
Secondary muscles
- Abs (Rectus Abdominis)
- Gluteus Medius
- Front Delts
- Sets
- 3
- Reps
- 8–12 per side
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Set a cable at chest height, stand side-on to the stack with feet shoulder-width and hold the handle with both hands at your sternum.
Step away from the stack until you feel tension, and brace your abs.
Press the handle straight out in front of your chest until your arms are extended.
Hold for a moment without letting your torso rotate toward the stack.
Bring the handle back to your chest under control and repeat, then switch sides.
Breathing: Exhale as you press out, inhale as you bring the handle back.
Coaching tips
Resist the twist
Hands stay on the midline
Squeeze glutes, ribs down
Common mistakes
Rotating toward the anchor
Using too much weight
Leaning away from the stack
Safety notes
Choose a load you can control without your torso twisting.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.