Pallof Press
Also known as: band pallof press
- 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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Nothing moves much here, and that is the point: you press the band straight out from your sternum and refuse to let it turn you toward the anchor. It works as a low-fatigue filler alongside heavy lifts, and the progression is stepping farther from the anchor rather than immediately reaching for a thicker band.
How to do the Pallof Press
- Attach the band to a sturdy anchor point at waist height.
- Stand perpendicular to the anchor point with your feet shoulder-width apart.
- Grasp the band handle with both hands and step away from the anchor point to create tension in the band.
- Bring your hands to your chest, keeping your elbows bent and close to your body.
- Engage your core and maintain a stable stance.
- Extend your arms straight out in front of you, pushing the band away from your body.
- Hold the extended position for a few seconds, focusing on maintaining tension in your core.
- Slowly bring your hands back to your chest, resisting the pull of the band.
- Repeat for the desired number of repetitions.
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 Pallof Press work?
The Pallof Press primarily works the abs. It also involves the obliques and glutes, which assist the movement and stabilise the joints.
Is the Pallof Press good for beginners?
Yes. The 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 Pallof Press?
If you cannot do the Pallof Press, try the Overhead 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 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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