Pallof Press

Exercise Machine / Martial Arts / Beginner

1 ratings

Equipment Needed

  • Cable Machine

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 62.78 lb
    average weight
  • 2,525.00 lb
    best weight
  • 20
    times logged
  • #531
    popularity rank

Average Sitewide Pallof Press Weight

  • 152.72 lb
    average weight
  • 2,525.00 lb
    best weight
  • 6
    times logged
  • #462
    popularity rank

Average Male Pallof Press Weight

  • 25.91 lb
    average weight
  • 30.00 lb
    best weight
  • 5
    times logged
  • #566
    popularity rank

Average Female Pallof Press Weight

How to do the Pallof Press:

Muscles Worked

Lats secondary Obliques secondary Abs primary Muscles diagram

Details

The pallof press is a exercise machine and martial arts exercise that primarily targets the abs and to a lesser degree also targets the lats and obliques ...more

The pallof press is a exercise machine and martial arts exercise that primarily targets the abs and to a lesser degree also targets the lats and obliques.

The only pallof press equipment that you really need is the following: cable machine. There are however many different pallof press variations that you can try out that may require different types of pallof press equipment or maye even require no equipment at all.

Learning proper pallof press form is easy with the step by step pallof press instructions, pallof press tips, and the instructional pallof press technique video on this page. The pallof press is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the pallof press video, learn how to do the pallof press, and then be sure and browse through the pallof press workouts on our workout plans page!

Tips

  1. Be sure to keep arms straight out in front of your body.
  2. Can be performed for reps (10 seconds) or for a timed hold.
  3. Keep core braced throughout.
  4. Cable pulley should be set at chest height.

Variations

  1. Perform a Half-Kneeling Stick Rotation.
  2. Perform a Standing Medicine Ball Torso Rotation.

Types

  • Force Type: N/A
  • Mechanics Type: Isolation

1 Review

  • TylerS
    over 3 years ago
    #

    This is an excellent core anti-rotation exercise that really can make you work if you set up properly! It's not one that I've done a lot before, but when Tony Gentilcore puts it into his programming, you follow it! Tony's premium group has been great for me - check it out here: http://www.weighttraining.com/groups/tony-gentilcore

    I have only been using the resistance band, but it's still pretty simple to build a progression by stretching the band farther as needed. Remember, it's not about your arms / shoulders, but using your core to keep yourself straight.

Equipment Needed

  • Cable Machine

Tips

  1. Be sure to keep arms straight out in front of your body.
  2. Can be performed for reps (10 seconds) or for a timed hold.
  3. Keep core braced throughout.
  4. Cable pulley should be set at chest height.

Variations

  1. Perform a Half-Kneeling Stick Rotation.
  2. Perform a Standing Medicine Ball Torso Rotation.

Types

  • Force Type: N/A
  • Mechanics Type: Isolation