Pallof press – how to do it right
Band to your side, press your hands forward – don’t let your torso turn.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Anchor the band at chest height and stand side-on.
- Press your hands straight out from your chest.
- Keep your torso still – don’t turn toward the band.
- Switch sides.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds. Then switch sides – BLOX tells you when.
If something niggles
Then do Forearm plank instead. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Band full body. BLOX builds your workout from them – based on your time, energy and how you feel today.
Similar exercises
CrunchesOn your back, knees bent, lift shoulders slightlySupermanFace down, lift arms, chest and legs only slightly, eyes down, hold for 10 secondsBird dogOn all fours, reach out one arm and the opposite legPlank shoulder tapsIn a high plank, tap the opposite shoulderLying leg raisesOn your back, slowly raise and lower straight legs – lower back stays down, otherwise bend your kneesDead bugOn your back, extend arm and opposite leg, back stays down