Pallof Press

How to Perform

1. Stand side-on to a cable machine set at chest height
2. Hold the handle at your chest with both hands, stacked on top of each other
3. Brace your core and press the handle straight out in front of you
4. Hold the extended position for 2-3 seconds, resisting the cable’s pull
5. Return the handle to your chest with control
6. Complete all reps facing one direction, then switch sides

Tips

• The entire point is resisting rotation — don’t let the cable twist your body; your shoulders should stay square throughout
• No cable? A resistance band anchored to a door handle or post at chest height works perfectly for this exercise
• Use a 2 second press out, 2-3 second hold, and 2 second return — the hold at full extension is where the anti-rotation challenge is greatest
• Letting your hips or shoulders rotate toward the cable is the most common mistake — brace hard and stay square
• Feel the obliques on the side facing the machine working hard to prevent rotation — that side is doing most of the stabilisation work

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Resistance Bands	Perfect home alternative — anchor to a door handle or post at chest height	Fit Simplify Resistance Bands	Read Review