Beginner exercise
Banded Pallof Press
Technique
How to perform Banded Pallof Press
- Attach a resistance band to a sturdy anchor at chest height and stand sideways to it with feet shoulder-width apart.
- Grasp the band with both hands and hold it against the center of your chest, elbows bent and shoulders square.
- Engage your core and glutes to resist rotation as you exhale and press the band straight out in front of you, fully extending your elbows.
- Pause briefly while keeping your torso rigid and the band directly in line with your sternum.
- Inhale as you pull the band back to your chest under control, maintaining tension without letting your hips shift.
- Repeat for the prescribed repetitions, then switch sides and perform the movement facing the opposite direction.
Recommended external demonstration
Watch Banded Pallof Press
Programming relevance
Muscles involved
Primary targets: External Oblique, Internal Oblique.
MuscleScoreRole
Calisthenics graph
Progression relationships
These relationships describe graph position, not personal readiness.