How to do it
- Stand side-on to a cable at chest height and hold the handle at your sternum with both hands.
- Press the handle straight out and resist the pull that tries to rotate you.
- Hold for a beat, then return to the chest.
Cues that matter
- Anti-rotation work: the goal is that nothing moves.
- Squeeze the glutes and keep the ribs down.
Common mistakes
- Letting the torso rotate towards the machine.
- Standing too close and losing the rotational challenge.
Muscles worked
Primary
- Abs & Core
- Obliques
- Deep core
Also works
- Shoulders
- Glutes
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Pallof Press in a session, with 75 seconds between sets.
- Strength
- 20–30 sec
- Build muscle
- 30–45 sec
- Endurance
- 45–75 sec
Same muscle, different kit
Movements that train the same part of the abs & core with different equipment — for a day the cable is taken, or a gym that does not have one.