Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Pallof Press, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Obliques |
| Also | Transverse abdominis, Rectus abdominis |
Setup
The goal is anti-rotation: keep the trunk perfectly square as you press out.
How to do it well
- Stand side-on to a cable at chest height
- Press the handle straight out
- Resist the rotational pull
Common mistakes
- Letting the torso twist
- Using the arms instead of bracing
Free programs with Pallof Press
- Strong for Life (2 day)
- Athletic Strength (3 day)
- Desk Worker Reset (3 day)
- Swimmer's Strength (2 day)
- Golf and Racquet Rotation (2 day)
- Field and Court Sports Strength (3 day)
Similar exercises
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.