Band Horizontal Pallof Press

Muscles worked

Setup

1. Anchor a resistance band to a power rack at chest height.
2. Stand perpendicular to the anchor point with feet shoulder-width apart and a slight bend in the knees.
3. Grasp the band handle with both hands—the hand closest to the rack holds the band, and the outside hand covers it.
4. Step away from the rack until there is significant tension on the band, holding it directly against the center of your chest.

How to do it

1. Exhale and press the band straight out in front of your chest until your arms are fully extended.
2. Hold the extended position for 2 seconds, actively resisting the band's pull to keep your hands centered with your sternum.
3. Inhale and slowly return the band to your chest over a 3-second count, maintaining total torso rigidity.
4. Complete the set on one side, then turn 180 degrees to repeat the process for the other side.

Form checklist

• Keep your hips and shoulders perfectly square to the front; do not allow the band to rotate your torso.
• Maintain a 'ribs down' position to keep the core engaged and prevent lower back arching.
• Ensure your weight is evenly distributed between both feet to prevent leaning away from the rack.
• Keep your shoulders depressed and away from your ears throughout the movement.

Pro tips

• Squeeze your glutes hard throughout the set to create a 'locked-in' pelvis, which forces the obliques to do more of the stabilization work.
• Imagine you are pushing through water; the slower and more controlled the movement, the higher the recruitment of deep core stabilizers.

Make it harder

• Narrow your stance to a 'tandem' position (one foot in front of the other) to significantly increase the balance and stability requirement.
• Add a small overhead lift at the end of the press before returning the band to your chest.

Frequently asked

What muscles does the band horizontal pallof press work?

The band horizontal pallof press primarily targets the obliques, and also works the abs, deltoids, lats, and serratus anterior as secondary muscles.

What equipment do you need for the band horizontal pallof press?

The band horizontal pallof press uses resistance band.

Is the band horizontal pallof press good for beginners?

The band horizontal pallof press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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