Pallof Press

Setup & Positioning

"Attach a resistance band to a sturdy anchor at about chest height. Stand sideways to the anchor, feet shoulder-width apart, with a slight bend in your knees. Hold the band with both hands, interlaced or stacked, at the center of your chest."

Key point: “The band is going to try to pull you toward the anchor—your job is to keep your torso completely still.”

Execution

"Brace your core and press the band straight out from your chest until your elbows are fully extended. Pause for 1–2 seconds, keeping your body square—don’t let the band rotate you. Then slowly bring it back to your chest. That’s one rep. Complete all reps on one side before turning to the other."

Where You Should Feel It

• Deep core engagement, especially in the obliques
• Light tension in the shoulders and arms holding the band
• Your hips and legs working to maintain balance

Where You Shouldn’t Feel It

• Lower back strain from leaning or twisting
• Sharp shoulder pain
• Neck tension from shrugging

Breathing

"Exhale as you press the band out, inhale as you return it to your chest. Avoid holding your breath—steady breathing helps keep your core engaged without spiking blood pressure."

Common Mistakes to Avoid

1. Letting the band pull you into rotation – The goal is to resist movement, not follow it.
2. Pressing too quickly – Control the motion both out and back.
3. Standing too narrow – Wider stance helps maintain stability.
4. Losing core brace – Keep your ribs down and abs tight the whole time.