Intermediate exercise
Ring Pallof Press
Technique
How to perform Ring Pallof Press
- Grasp both rings at chest height with a neutral grip and stand sideways to the anchor point with your feet about shoulder-width apart.
- Walk away until the straps are taut, then hold the rings against the center of your chest with your elbows bent.
- Lean slightly away from the anchor while bracing your core and keeping your hips square.
- Exhale as you press the rings straight out in front of your sternum without letting your torso rotate.
- Pause briefly while maintaining strap tension, then inhale as you draw the rings back to your chest under control.
- Repeat for the prescribed repetitions, then switch sides.
Recommended external demonstration
Watch Ring 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.