Band Pallof Press

HOW TO DO IT

1. 1Anchor a long loop band to a sturdy post at chest to shoulder height.
2. 2Stand sideways to the anchor and grip the band with both hands.
3. 3Step away until the band creates steady tension on your torso.
4. 4Hold the band against the center of your chest with elbows tucked.
5. 5Press your hands straight out until your arms are fully extended.
6. 6Hold the extended position briefly before slowly returning to your chest.

COMMON MISTAKES

• Letting the band rotate your torso toward the anchor.
• Standing too close so the band is slack at the chest and only loads at the end.
• Flaring the ribs out instead of keeping the core tight.
• Rushing the return phase and losing tension.

TIPS

• Choose a band that lets you hold the extended position for a beat without your torso twisting.
• Brace your abs as if preparing to take a punch.
• Keep your hips and shoulders square to the front throughout the movement.
• Step further from the anchor or choke up on the band to increase tension rather than rushing reps.

SAFETY

• Check the band and anchor for wear or slippage before each set, and never anchor to something that can tip or break free.
• If the band snaps back toward you, let go rather than fighting it.
• Stop if you feel pinching in the lower back.

DETAILS

Muscles

AbdominalsObliques

Equipment

Resistance Band

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps