Band Pallof Press

Body region

• Core

Muscles

Main

• External Oblique
• Internal Oblique
• Transversus Abdominis

Helps

• Rectus Abdominis

Holds

• Deltoid
• Erector Spinae
• Gluteus Medius

Equipment

• Resistance Band

Technique

1. Anchor a band at chest height and stand sideways to it with feet hip-width apart, holding the band at your sternum.
2. Brace your abs and keep the hips and shoulders square.
3. Press your hands straight out until the arms are fully extended, resisting the band's pull.
4. Bring the hands back to your chest slowly; finish the set, then switch sides.

Cues

• Resist the rotation; do not let the torso turn.
• Step farther from the anchor to make it harder.

Common mistakes

• Letting the body twist toward the anchor.
• Shrugging the shoulders.
• Rushing the press and return.

Alternatives

• Cable Pallof Press
• Band Anti-Rotation Hold