Overhead Pallof Press
Also known as: vertical pallof press, pallof press overhead, band overhead pallof press, pallof press with overhead press, pallof press with overhead reach, overhead pallof hold
In SetGrip: Pallof Press (Overhead)
- Primary muscleAbs
- EquipmentResistance Band
- DifficultyBeginner
- TypeCompound · Push
- Secondary muscles
- Obliques, Glutes
- Body part
- Core
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Pressing the band from your chest to overhead lengthens the lever, so the pull toward the anchor peaks exactly when your arms are extended above you. Against the standard chest-height Pallof press, this version adds an anti-extension job: the band tries to arch your lower back and tug you sideways at once, and your ribs have to stay down.
How to do the Overhead Pallof Press
- Stand with your feet shoulder-width apart and wrap the band around a sturdy object at chest height.
- Hold the band with both hands and step away from the anchor point, creating tension in the band.
- Position yourself perpendicular to the anchor point, with your side facing the band.
- Extend your arms straight out in front of you, keeping your hands at chest height.
- Engage your core and press the band away from your chest, fully extending your arms.
- Hold the position for a few seconds, then slowly bring the band back towards your chest.
- Repeat for the desired number of repetitions, then switch sides.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without resistance band
Frequently asked questions
What muscles does the Overhead Pallof Press work?
The Overhead Pallof Press primarily works the abs. It also involves the obliques and glutes, which assist the movement and stabilise the joints.
Is the Overhead Pallof Press good for beginners?
Yes. The Overhead Pallof Press is rated beginner: it uses a resistance band and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Overhead Pallof Press?
If you cannot do the Overhead Pallof Press, try the Pallof Press, the Barbell Floor Press with Leg Twist or the Kettlebell Bent Press. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Overhead Pallof Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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