Core

Pallof press

Pressing a band away from your chest while resisting its pull — core strength without crunching.

Intermediate Low impact Resistance band
Movement diagram for Pallof press: holding a weight at the chest to standing, arms forward
Original diagram — start and finish positions.

How to do it

  1. Anchor a resistance band at chest height (for example in a closed door with a door anchor) and stand side-on to it.
  2. Hold the band at your chest with both hands and step away until it is under tension.
  3. Stand tall with feet hip-width apart and knees soft.
  4. Press your hands straight out in front of your chest, resisting the band pulling you round.
  5. Hold for a breath, bring your hands back in, and repeat. Then face the other way.

Form tips

  • Your hands should travel in a straight line from your chest.
  • Keep your hips and shoulders square to the front.

Common mistakes

  • Letting the band twist you.
  • Shrugging your shoulders.

Easier and harder

Make it easier

Step closer to the anchor for less tension.

Make it harder

Step further away, or hold the pressed-out position for longer.

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