Pallof Presses

โœ… The Set-up
- Stand with feet under hips.
- Hold a weight at your chest with elbows underneath.

๐Ÿƒโ€โ™‚๏ธ The Action
- Press weight forward in front of body, extend elbows fully with weight at chest level.
- Return weight to the chest.
- Can be performed with a free weight or band (band can be positioned in different areas around the body - behind, sides, etc.)

โœ… The Finish
- Standing upright with a weight held at chest level, arms locked out (parallel with the ground).

๐Ÿงข Coaching Tips! Squeeze your butt and abs during the movement to keep your body rigid!

Pallof Presses

Core Movements

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Pallof Presses

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As Seen In

2023-07-28 Man of Steel by Coach Janet
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This workout is SUPER

2022-01-14 Some Maintenance by Coach Janet
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Time for a little shoulder tune-up.

2021-01-15 Some Maintenance by Coach Janet
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January 15, 2021

We have a two-parter today! One part shoulder maintenance, one part flex.