Band Pallof Press
A band press that resists trunk rotation as both hands move away from the chest.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Anti rotation
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Unilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Secure a resistance band at chest height to a fixed bar or post.
- Stand side-on to the anchor with the feet apart and hold the band in both hands at the chest.
Do the rep
- Press the hands straight forward while keeping the chest and hips square.
- Return the hands slowly to the chest. Complete the reps, then change sides.
What counts as a rep
One rep presses the hands from the chest to straight arms and returns without turning the trunk; count each side.
One rep presses the hands from the chest to straight arms and returns without turning the trunk; count each side.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Keep the hands centered.
- Use a stronger band when the reps get easy.
Common mistakes
Rotating during the press
What you seeThe shoulders turn toward the anchor as the arms straighten.
FixReduce the tension and keep the shoulders above the hips.
Resisting rotation keeps the trunk involved.
Stop the set if
- Stop if you feel sharp pain.
- End the set if you cannot keep the chest facing forward.
General educational content, not individual coaching or medical advice.
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