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Abdominals

Pallof Press

Pallof Press (Start)Pallof Press (End)
LevelBeginnerEquipmentCableMechanicIsolationForcePull

An anti-rotation cable press that trains the core to resist twisting as you press a handle away from your chest.

Strength
Primary musclesAbdominals
Secondary musclesChestShouldersTriceps

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked12 %
Effort during a set6.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Set a cable at chest height and stand sideways to the machine.
  2. 2Hold the handle with both hands at your chest.
  3. 3Stand with your feet shoulder width apart and your knees soft.

How to perform

  1. 1Press the handle straight out in front of you.
  2. 2Resist the cable's pull so your torso does not rotate.
  3. 3Pause with your arms extended.
  4. 4Bring the handle back to your chest slowly.

Alternatives

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More with Cable

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Stretches for Abdominals

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