Abs
Band Pallof Press
The Band Pallof Press is a strength exercise with a resistance band for your abs. Share of the load in the Zulta muscle model: obliques 46%, upper abs 14% and lower abs 12%.
How to do it
- Anchor a band at chest height and stand side-on to it, holding the band with both hands at the chest.
- Step away until the band is taut, feet shoulder-width, knees soft.
- Brace the abs and press the hands straight out in front of the chest.
- Hold for two seconds without letting the band turn you.
- Bring the hands back to the chest, finish the set, then face the other way.
Tips
- The further the hands are from the chest, the harder the band pulls: own the extended position.
- Keep the shoulders square and the hips level throughout.
Common mistakes
- Letting the torso rotate toward the anchor.
- Leaning away from the band to fight it.
- Shrugging the shoulders as the arms press out.
Muscles worked by the Band Pallof Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding the trunk square while a side-on load tries to twist it: the obliques and rectus abdominis brace, the shoulders press the handle out.
Band Pallof Press alternatives
Different equipment
No equipment
Frequently asked questions
What muscles does the Band Pallof Press work?
Mainly the obliques. The upper abs and lower abs assist.
Is the Band Pallof Press good for beginners?
Yes. The Band Pallof Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Band Pallof Press?
For example the Pallof Press, Cable Pallof Press Kneeling and Kneeling Pallof Press. They train mostly the same muscles, some with different equipment.
Sources
- McGill 2010, Strength Cond J 32(3):33-46
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