How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the pallof press (band) in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Pallof Press (Band): how to do it and muscles worked

The pallof press (band) mainly works your obliques and abs. You need a resistance band.

Muscles worked

Main

How to do the pallof press (band)

1
Anchor a resistance band at chest height to a sturdy post. Stand side-on to it, feet shoulder-width apart, and hold the band with both hands at your chest.
2
Press your hands straight out in front of you until your arms are fully extended, while the band tries to rotate your torso toward the anchor.
3
Pause for a second, then bring your hands back to your chest slowly. Breathe out as you press and keep your hips and shoulders square. Switch sides after your set.

Form tip: Resist the twist. If your torso turns toward the band, step further away or use a lighter band.

Common questions

Which muscles does the pallof press (band) work?: The pallof press (band) mainly works your obliques and abs.
What equipment do I need for the pallof press (band)?: You need a resistance band.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the pallof press (band) in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More obliques exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.