How to Do Band Pallof Press

Band Pallof Press is a core exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Pallof Press

  1. 01Stand perpendicular to a resistance band anchor point at chest height.
  2. 02Hold the band with both hands at the center of your chest.
  3. 03Press the band straight out in front of you until your arms are fully extended.
  4. 04Hold the extended position for two seconds while resisting the lateral pull.
  5. 05Return the hands slowly to the chest under control.
  6. 06Maintain a slight bend in the knees and an athletic stance throughout.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Pallof Press

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Resist the urge to let the band pull your torso toward the anchor point by bracing your obliques.

Same coaching engine used inside the A90 app

05 / FAQ

Band Pallof Press questions

What muscles does Band Pallof Press work?

Band Pallof Press is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Band Pallof Press correctly?

Stand perpendicular to a resistance band anchor point at chest height. Hold the band with both hands at the center of your chest. Press the band straight out in front of you until your arms are fully extended. Hold the extended position for two seconds while resisting the lateral pull. Return the hands slowly to the chest under control. Maintain a slight bend in the knees and an athletic stance throughout.

What is the A90 coach tip for Band Pallof Press?

Resist the urge to let the band pull your torso toward the anchor point by bracing your obliques.

Is Band Pallof Press suitable for beginners?

Band Pallof Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Pallof Press?

Band Pallof Press uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band pallof press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime