Band Pallof Press

Category

Core

Difficulty

Intermediate

Equipment

Resistance Band

Primary muscles

External Obliques, Internal Obliques, Transverse Abdominis

Secondary muscles

Rectus Abdominis, Deltoids, Pectoralis Major

How to do it

1. Attach a resistance band to a sturdy anchor point at chest height. Stand perpendicular to the anchor point, holding the handle of the band with both hands close to your chest.
2. Push the band straight out in front of you, extending your arms fully and squeezing your chest muscles at the peak of the movement.
3. Slowly return your hands to your chest, maintaining control.
4. Repeat the movement for the desired number of repetitions, then switch sides.

Form tips

• Maintain an upright posture and avoid leaning towards or away from the anchor point.
• Engage your core to resist the rotational pull of the band.
• Adjust the band’s tension or your distance from the anchor for an appropriate challenge.
• Breathe steadily, exhaling as you push the band forward and inhaling as you return to the starting position.