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Pallof Press

Strength · Gym machines · Beginner
Pallof Press, starting positionPallof Press, end position

How to do it

  1. Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.
  2. With your side to the cable, grab the handle with both hands and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.
  3. With your feet positioned hip-width apart and knees slightly bent, hold the cable to the middle of your chest. This will be your starting position.
  4. Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.
  5. Hold the repetition for several seconds before returning to the starting position.
  6. At the conclusion of the set, repeat facing the other direction.

Works

Abdominals

Also: Chest, Shoulders, Triceps

When to stop

Stop and rest if you feel chest pain or pressure, are more short of breath than you'd expect, feel dizzy or faint, or have sudden pain. If chest pain or faintness doesn't pass when you rest, call 911.

Photos and steps from free-exercise-db (public domain). Back to your plan