Adiletix - Band Pallof Press - Step-by-Step Guide

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Band Pallof Press

1 - Anchor a resistance band at chest height to a stable post or rack.
2 - Stand sideways to the anchor point and hold the band with both hands at the center of your chest.
3 - Step away from the anchor until the band has moderate tension, then set your feet about shoulder-width apart with knees slightly bent.
4 - Brace your core, keep your ribs down, and maintain an upright posture without rotating toward the anchor.
5 - Press your hands straight forward until your arms are fully extended, resisting the band's pull to rotate your torso.
6 - Pause briefly, then bring your hands back to your chest under control and repeat for the desired reps before switching sides.

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