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 in SweatByte?

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

Pallof Press: how to do it and muscles worked

The pallof press mainly works your obliques and abs. You need a cable machine.

Muscles worked

Main

How to do the pallof press

1
Stand sideways to a cable set at chest height, hold the handle at your chest with both hands, feet shoulder-width apart.
2
Press the handle straight out in front of you until your arms are fully extended, resisting the cable's pull to rotate you.
3
Hold for a second, then bring your hands back to your chest slowly. Breathe steadily; do not twist. Switch sides after your reps.

Form tip: Keep your hips and shoulders square, and step further from the stack to make it harder.

Common questions

Which muscles does the pallof press work?: The pallof press mainly works your obliques and abs.
What equipment do I need for the pallof press?: You need a cable machine.
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 in SweatByte?: Add it to a routine or a workout. Log the weight and 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.