Pallof Press

Also called pallof press and anti-rotation press.

Works

Abs, plus chest, shoulders and triceps

Equipment

Cable

Level

Beginner

Type

Isolation

How to do it

Setup. Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.

1. 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.
2. 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.
3. Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.
4. Hold the repetition for several seconds before returning to the starting position.
5. At the conclusion of the set, repeat facing the other direction.

Cues

• Cable at chest height, stand side-on.
• Press straight out and hold.
• Don't let it turn you.

Common mistakes

• Rotating toward the stack.
• Leaning away.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.