Cable Pallof Press
- Reps
- 8–12
- Kit
- Cable machine
How to do it
- 1
Set the cable at chest height with a single handle. Stand side-on to the machine, a big step away.
- 2
Hold the handle against your chest with both hands, feet hip-width apart.
- 3
Tighten your core. Breathe out as you push the handle straight out in front of you.
- 4
Hold for 2 seconds. Don't let the cable twist you toward the machine.
- 5
Breathe in as you bring it back to your chest. Finish all reps, then switch sides.
Where you should feel it: The side of your middle holding you square.
What your coach says mid-set
- “Press out without turning”
- “Ribs down, knees soft”
- “Bring it back with control”
Common mistakes
Body turning toward the machine as you press
Press slower and keep your chest facing straight ahead the whole rep.
Shoulders creeping up toward your ears
Set your shoulders down before you press and keep them there.
Felt it somewhere else?
Where did you feel it?
Tuck your ribs down and shorten the press. Your middle should hold you square without your back arching.
Other versions
- Band Pallof Press
- Band Pallof Press March
- Half-Kneeling Cable Pallof Press
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