Pallof Press

How to perform the Pallof Press

1. Set a cable at chest height, stand side-on to the stack, and hold the handle at your sternum with both hands.
2. This is an anti-rotation press: the cable tries to twist your torso toward the stack and your job is to refuse to rotate.
3. Step away to build tension, set the feet shoulder-width, and brace the abs and glutes so the trunk is rigid.
4. Press the handle straight out from the sternum until the arms are extended, resisting the pull that wants to rotate you toward the machine.
5. Hold the extended position for a beat while keeping the hips and shoulders square to the front, letting the obliques fight the twist.
6. Return the handle to the chest under control without letting the torso rotate, then finish the reps and switch sides.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Letting the torso rotate toward the stack, which defeats the entire anti-rotation purpose of the press.
• •Pressing with the arms and chest as if it were a chest press instead of bracing against the twist.
• •Standing too close to the stack so there is no meaningful anti-rotation tension to resist.
• •Letting the hips and shoulders twist out of square as the handle is pressed out.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.