Cable Pallof press
- Stand sideways to the cable machine and hold the handle with both hands at chest height, close to your body.
- Press the handle straight out in front of you, resisting the cable's pull to keep your torso from rotating.
- Hold the extended position for a second, then slowly bring the handle back to your chest with control.
Tips
- Set your feet about shoulder-width apart and keep your hips and shoulders square to the front throughout the movement, so the cable's sideways pull has a stable base to work against.
- Press the handle straight out at chest height along a path directly in front of your sternum, then return it along the same line.
- Exhale as you press the handle out and inhale as you bring it back, keeping your ribcage from flaring upward during either phase.
Common mistakes
- Letting the torso rotate toward or away from the cable machine as the handle is pressed out, which turns the movement into a rotation rather than an anti-rotation hold.
- Pressing the handle out to the side toward the cable machine rather than straight in front of the body, so the handle path deviates from the intended line.
- Rushing the return phase by letting the cable pull the handle back quickly instead of controlling the movement back to the chest.
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