Pallof Press

Also known as: band pallof press

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

  1. Attach the band to a sturdy anchor point at waist height.
  2. Stand perpendicular to the anchor point with your feet shoulder-width apart.
  3. Grasp the band handle with both hands and step away from the anchor point to create tension in the band.
  4. Bring your hands to your chest, keeping your elbows bent and close to your body.
  5. Engage your core and maintain a stable stance.
  6. Extend your arms straight out in front of you, pushing the band away from your body.
  7. Hold the extended position for a few seconds, focusing on maintaining tension in your core.
  8. Slowly bring your hands back to your chest, resisting the pull of the band.
  9. 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

Primary

Abs · Core

The abs brace the trunk on standing and single arm presses so the torso does not twist under the load.

Secondary

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.

Where it fits in a workout

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.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

Similar exercises

Without resistance band

Easier and harder

When to talk to someone

  • Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
  • Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
  • Pregnant: ask your obstetric care provider which exercise suits you.

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More exercises

Sources

  1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
  2. ACSM preparticipation health screening (Riebe et al., 2015)
  3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
  4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.

Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.