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All abs & core exercisesAbs & Core · Gym

Pallof Press

Press the handle out and resist rotation. Demanding anti-rotation core work.

BeginnerCable / band3 × 10/side
Pallof Press demonstration thumbnail — How to Do the Pallof Press (Perfect Form for a Stronger Core)
Obliques (anti-rotation)Cable / band

Pallof Press

Demo · Colossus Fitness

Verified Pallof Press demonstration by Colossus Fitness. Click to play.

How to do the Pallof Press

  1. 1Feet planted
  2. 2Slow press out
  3. 3No twisting

Benefits of the Pallof Press

  • Builds strength and size in the obliques (anti-rotation) through a full, controlled range of motion
  • Constant tension through the full range — no easy point in the rep
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services