Pallof Press
Muscles worked: Abs.
How to do it
- Set a cable or band at chest height and stand side-on to it.
- Hold the handle at your chest with both hands, then step out to create tension.
- Press the handle straight out in front of your chest and hold - resist the pull that tries to twist you.
- Bring it back to your chest under control, keeping hips and shoulders square.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Cable at chest height, press straight out
- Resist the rotation - that's the rep
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Cable Crunch - abs
- Hanging Leg Raise - abs
- Ab Wheel Rollout - abs
- Ab Crunch Machine - abs
Track the pallof press properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Steps: free-exercise-db (public domain) with IronPack corrections. Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.