Pallof press
Also called anti-rotation press, band press-out
- Works
- Sides of the trunk · internal and external obliques
- Deep trunk · transversus abdominis
- Needs
- Resistance bands or cable machine
Setup
Fix a band or cable at chest height. Stand side-on to it, one step away, and hold the handle against your chest with both hands.
Steps
- Push your hands straight out in front of your chest.
- Hold for two seconds. Do not let the band turn you.
- Bring your hands back to your chest.
- Do all reps, then face the other way.
Breathing
Breathe in as you lower. Breathe out as you push.
Where you feel it
Along the sides of your trunk.
Common mistakes
- Letting the body turn toward the anchor.
- Leaning away.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.