Strength Training · Bodybuilding
Resistance Band Pallof Press
The resistance band Pallof press trains your core to resist twisting as you press a band away from your chest while it pulls from one side.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Secure the band to a sturdy anchor at chest height.
- Stand sideways to the anchor with your feet shoulder-width apart.
- Hold the band against the center of your chest with both hands.
- Step away from the anchor until the band is taut.
- Press your hands straight forward to arm’s length, keeping your chest and hips facing ahead.
- Bring your hands back to your chest under control.
Form cues
- Keep your ribs over your hips
- Breathe through the effort
- Keep a soft bend in your knees
Common mistakes
- Turning toward the anchorUse a lighter band if you cannot keep your torso facing forward throughout the press.
- Leaning away from the pullKeep your weight evenly distributed between both feet rather than shifting sideways.
- Shrugging during the pressKeep your shoulders relaxed away from your ears as your hands move forward.
Safety
A damaged band or insecure anchor can release suddenly and strike you. Excessive tension can pull you off balance or strain your back if you twist to complete the rep.
- Inspect the band for cracks or tears before use.
- Use an anchor rated for resistance bands and test it with a gentle pull.
- Stay within the band manufacturer’s stretch limit.
- After the set, step toward the anchor until the band is slack before releasing your grip.
If resisting the sideways pull causes back or shoulder pain, stop and ask a physiotherapist about a suitable modification.
Muscles worked
Primary muscles
Equipment
- Resistance Band
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 45 sec
Turn around between sides so the band pulls from the opposite direction.