All exercises
Pallof press
Pressing a cable away while refusing to twist. Builds a core that resists rotation.
- Starting point
- Muscles worked
- Obliques, Abs
- Equipment
- Cable machine or band
How to do it
- 1
Set a cable at chest height and stand side-on to it, holding the handle at your chest.
- 2
Step away until the cable pulls you towards the machine. Feet hip width apart.
- 3
Brace and press the handle straight out in front of your chest.
- 4
Hold for a second without letting your body turn, then bring it back.
- 5
Finish the set, then face the other way.
What to think about
- “Don't let it turn you”
- “Arms straight out from the chest”
- “Hips square”
Common mistakes
- Twisting towards the machine
- Standing too close for any tension
- Leaning away