Duration required
Focus Area required
 s rest

Pallof Press

Key Points:

  • Adjust cable to just lower than chest height, hold the grip and step across.
  • Press the handle away from your torso until your arms are extended.
  • Bend your arms back to the start position and repeat.

Common Mistakes:

  • Allowing the torso to sway.
  • Rushing repetitions.
  • Setting the cable too high or low.

Where you should 'feel it':

Primary Muscles:
Abs, Obliques
Secondary Muscles:
Muscle diagram with the following muscles highlighted Abs, Obliques,

Similar Exercises

Adjust the cable to be aligned with the lower chest then hold onto the grip with both hands and take a couple of steps across. The side of your body should be facing the machine.

With your core braced, start by pressing the handle away from your body. Once your arms are fully extended retract back to the start position. Keep your torso straight and still as your press. Repeat for the desired repetitions.

Avoid allowing your torso to sway.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

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