Pallof Press

The Pallof Press is a core-strength exercise where you press a cable or band forward while resisting rotation. It trains your abs and obliques to keep your torso stable when a force tries to twist you.

Set up perpendicular to a cable machine or band anchor at about chest height. Stand with your feet shoulder-width apart and grab the handle or band with both hands at the center of your chest. Your arms should stay close to your body, and your shoulders should stay over your hips.

Brace your core and slowly press your hands straight out in front of you until your elbows are nearly straight. Keep the handle or band in line with your sternum and do not let your torso rotate toward the anchor. Pause briefly, then pull your hands back to your chest in a controlled motion. Repeat for all reps, then switch sides.

Breathe out as you press away and breathe in as you return. Keep your ribs down and your glutes tight throughout. To make it easier, use a lighter resistance or move closer to the anchor. To make it harder, use a stronger resistance, step farther from the anchor, or hold the extended position for a few seconds.

Fault: Your shoulders or hips twist toward the cable or band. Fix: Press less far, lighten the resistance, and imagine pinning your hips and ribs forward as you extend your arms.

Fault: You lean back or arch your lower back as you press. Fix: Squeeze your glutes, keep your ribs down, and stop the press where you can keep a tall, neutral posture.

Fault: You shrug your shoulders up toward your ears. Fix: Keep your shoulders relaxed and away from your ears, pressing straight forward rather than upward.