Abs
Pallof Press
The Pallof Press is a strength exercise on a cable machine 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
- Set a pulley at chest height with a single handle and stand side-on to the machine.
- Hold the handle at the chest with both hands and step out until the cable is taut.
- Set the feet shoulder-width, knees soft, and brace the abs.
- Press the handle straight out in front of the chest and hold for two seconds.
- Bring it back to the chest under control, finish the set, then switch sides.
Tips
- Think of the arms as a lever the trunk must hold still.
- Breathe out as you press and keep breathing during the hold.
Common mistakes
- Turning the chest toward the machine.
- Leaning the whole body away from the cable.
- Using so much weight that the feet shift.
Muscles worked by the 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.
Pallof Press alternatives
Same equipment
Different equipment
No equipment
Frequently asked questions
What muscles does the Pallof Press work?
Mainly the obliques. The upper abs and lower abs assist.
Is the Pallof Press good for beginners?
Yes. The 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 Pallof Press?
For example the Band 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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