Exercises › Pallof press

Pallof press

Anchor a band at chest height, stand sideways to it, and press the band straight out while resisting the pull to rotate. Slow and steady.

CoreResistance bandsDifficulty 2 of 3

Two-panel demonstration of the pallof press, showing the start and finish positions — Start and finish positions

How to do it

Anchor a band at chest height, stand sideways to it, and press the band straight out while resisting the pull to rotate. Slow and steady.

Muscles worked

Front

Back

obliquesprimary
core

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

No resistance bands? Swap it out

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Other options in this pattern

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Standing wood chopmedicine ball · difficulty 2/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2