KHANFIT
1 · Start
2 · End position

Pallof Press

Pallof Press

CoreCable stackBeginner
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
ObliquesAbsGlutesFront delts

Primary muscle

Obliques + core

Secondary

Hips, shoulders

How to do it

Stand side-on to the cable at chest height. Hold the handle at the chest, press straight out and hold 2 seconds — resist the pull that tries to rotate you. Both sides.

Common mistake

Letting the torso rotate; shrugging; holding the breath.

Alternative

Side plank · plank
Side Plank with ReachPlankDead Bug

Your results

No logs yet. Suggested start: bodyweight, increment 2.5 kg.

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