Exercise library

CABLE / BAND · BEGINNER

Pallof Press

Obliques + Deep abdominals

CONTROLLED RANGE
01

Setup

  1. Stand side-on to a cable set at chest height.
  2. Hold the handle at the sternum and take a stable stance.
02

Execution

  1. Press the hands forward without rotating.
  2. Pause, then return to the chest under control.
03

Feel and control

  • Stay square
  • Press straight
  • Own the pause
04

Avoid

  • Rotating toward the stack
  • Leaning
  • Using too much resistance
BREATHING

Exhale during the press; inhale on the return.

TEMPO

2 seconds press, 2 second hold, 2 seconds return

SAFETY

Use light resistance and a stance that feels stable.