How to do a Pallof Press
- Anchor a resistance band at chest height and stand side-on to it.
- Grip the band with both hands at your sternum and step out to create tension.
- Set your feet hip-width, brace your core, and stay tall.
- Press the band straight out to full arm extension without rotating.
- Hold briefly, return to your chest, and finish reps before switching sides.
Keep in mind
- Stand side-on to the anchor with the band at chest height.
- Press straight out and keep the hands centred on your chest line.
- The work is refusing the twist, not the press itself.
- Stand tall with the ribs down and the glutes switched on.
Common mistakes
- Letting the torso rotate toward the anchor — step closer, or use a lighter band.
- Pressing high or low instead of straight out — keep it level.
- Rushing — hold each press out for a beat or two.
Breathing
Breathe out as you press out, in as you bring the hands back.
Take care
Check the anchor before you load it, and stand far enough away that the band cannot slip off its fixing.
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