Cables
Pallof press
Pallof press mainly works your abs and obliques. It also helps your front shoulders and glutes.
Step by step
- Stand sideways to the cable, hands at your chest.
- Press your hands straight out and hold a moment.
- Bring them back in without rotating your torso.
What you should feel
Your abs and sides working hard to stop your body from twisting; your lower back should not arch or twist.
Common mistake
Letting the cable pull your torso around; use a lighter weight and stay square.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
PlankAbs
Hanging knee raiseAbs, Hip flexors
Dead bugAbs
CrunchAbs
Ab crunch machineAbs
Ab wheel rolloutAbsQuestions
What muscles does the pallof press work?
Pallof press mainly works your abs and obliques. It also helps your front shoulders and glutes.
Can I do the pallof press at home?
Not easily, it needs this: cables. At home, try instead: plank, hanging knee raise, and dead bug.
How many sets and reps of the pallof press?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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