Band Pallof press

Press a band straight out from your chest and resist its pull to rotate you, training the obliques and abs to keep your torso stable.

How to do it

1. 01Anchor the band at chest height to a sturdy post or door frame, stand side-on to it and hold the end with both hands at your chest.
2. 02Step sideways away until the band is taut, feet shoulder-width apart, knees soft, abs and glutes braced.
3. 03Press both hands straight out from your chest without letting your torso turn toward the anchor.
4. 04Hold for 1–2 seconds with your arms straight, then bring your hands back to your chest slowly.
5. 05Do all reps on one side, then turn around to train the other side.

Common mistakes

• Letting the band twist you toward the anchor — brace harder or stand closer to the anchor.
• Pressing at an angle toward the anchor — press straight out from the middle of your chest.
• Arching or leaning away from the band — stand tall with your ribs down and hips level.