Hominin · exercise
Pallof Press
Pallof Press is a beginner strength exercise using cable. It works the abdominals, with help from the chest, shoulders and triceps.
beginnercablepull movementisolationstrength
- Main muscles
- abdominals
- Also works
- chest, shoulders, triceps
How to do it
- Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.
- With your side to the cable, grab the handle with both hands and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.
- With your feet positioned hip-width apart and knees slightly bent, hold the cable to the middle of your chest. This will be your starting position.
- Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.
- Hold the repetition for several seconds before returning to the starting position.
- At the conclusion of the set, repeat facing the other direction.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Bosu Ball Cable Crunch With Side Bends · cable, beginner
- Cable Crunch · cable, beginner
- Cable Judo Flip · cable, beginner
- Cable Reverse Crunch · cable, beginner
- Cable Russian Twists · cable, beginner
- Cable Seated Crunch · cable, beginner
- Kneeling Cable Crunch With Alternating Oblique Twists · cable, beginner
- One-Arm High-Pulley Cable Side Bends · cable, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).