Muscles Worked
Learn more in the Abs training guide →
Primary
Core
Secondary
Obliques
Highlighted muscles
How To Perform
- 1 Set the cable at chest height. Stand sideways to the machine.
- 2 Hold the handle at your chest with both hands.
- 3 Press the handle directly in front of you, resisting rotation.
- 4 Hold briefly, then return to chest.
Form Cues
- ✓ The goal is to resist rotation — your body should face forward throughout.
- ✓ Stand far enough from the machine to feel significant tension.
Common Mistakes
- ✗ Standing too close — you need genuine rotational resistance.
- ✗ Rotating the torso during the press.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Pallof Press, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Pallof Press should I do?
3 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for core. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Pallof Press target?
Pallof Press primarily targets the Core. Secondary muscles include Obliques.
Is Pallof Press good for beginners?
Pallof Press is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Pallof Press, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.