Banded Pallof Press: How to do & Benefits

The Banded Pallof Press helps strengthen your core, increase the strength of the chest muscles, and improve shoulder stability. Banded Pallof Presses are great for athletes who want to prevent their shoulders and back injuries.

The Banded Pallof Press is a great exercise that can be done at any fitness level and in any location. It’s also beneficial for many different goals, such as increasing shoulder strength and stability, improving core stabilization, and increasing trunk rotation mobility. This article will go over the Banded Pallof Press and how it can help you reach your fitness goals!

How to do Banded Pallof Presses

  • Attach a band to a sturdy post or machine.
  • Step away from the attachment point and hold the band with both hands in front of your chest, shoulder-width apart.
  • Press the band straight out in front of you until your arms are fully extended.
  • Hold for two seconds before lowering back to the starting position.
  • Repeat for reps or time if Banded Pallof Presses are part of a workout circuit.


The Banded Pallof Press can help strengthen your core muscles, increase shoulder stability and strength in the chest musculature (pectorals). This exercise is also great to use as an activation drill before performing more complex exercises that require shoulder and trunk stability, such as the barbell bench press.

The Banded Pallof Press is a great exercise to help improve your overall fitness level. It can be done by anyone at any fitness level, making it an excellent choice for those just starting out or athletes who want to prevent injuries. Give Banded Pallof Presses a try in your next workout!

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