Are you tired of focusing on planks to build strong abs? You don’t need to always do plank exercises to build a strong, sculpted core. Planks can build muscle, but another, underrated exercise is called the Pallof press. This press requires you to press out in front of you with a cable or resistance band, forcing your abs, lower body, arms, and back to work together, which makes it a great exercise for full-body stability, and is as good or better than planks for working your abs!
How To Perform a Pallof Press:
- Position yourself parallel to the cable machine or resistance band and hold the handle or end at chest height
- Make sure there’s tension in the band or cable
- Slowly press out directly in front of you until your arms are fully extended, hold briefly, then return to the starting position with control
- Make sure to switch sides to train your muscles evenly
Avoid common mistakes:
- The benefits of the Pallof press come from resisting the pull of the band or cable, so turning or tilting in the movement can defeat the purpose.
- If you find yourself rotating through your hips or torso, or that you can’t fully extend to straight arms, you might be starting off too intensely and would be better off practicing a scaled version of the movement to nail proper form.
The exercise builds muscle by making your body work against the pressure of the band or cable tapping into your whole core, from your glutes to your obliques, which are your side abs. It also helps build stability in your shoulders and upper back, like a plank but without the pressure on your wrists. The Pallof press is also easier on your lower back than a plank, which can stress your lower back as you start to become fatigued. Next time you have access to a cable machine or resistance band, try the Pallof press to see if it works for you! Happy exercising!
Written by GUADS intern Sara with contributions from (https://www.insider.com/)
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