How to do the Band Pallof Press
- Stand side-on to a secure chest-height anchor and hold the band against your sternum.
- Press your hands straight forward while keeping your chest and hips facing ahead.
- Bring your hands back slowly and repeat facing the other way.
Common mistakes
- Allowing the band to turn your chest toward the anchor.
- Leaning away from the anchor to create more tension.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 4–8 |
| Muscular endurance | 2–3 | 12–16 |
Alternative exercises
- Dead Bug · Bodyweight
- Dumbbell Dead Bug · Dumbbells
- Landmine Rotation · Barbell
Frequently asked questions
What muscles does the Band Pallof Press work?
Primary muscle group: Core. Secondary muscles: glutes, shoulders.
How many reps should I do for the Band Pallof Press?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 4–8 reps. Muscular endurance: 2–3 sets of 12–16 reps.
What can I do instead of the Band Pallof Press?
Compare the setup and equipment for these alternatives: Dead Bug, Dumbbell Dead Bug, Landmine Rotation.