Beginner
BAND VERTICAL PALLOF PRESS
Waist
Body Part
Abs
Target Muscle
Band
Equipment
Beginner
Difficulty
Target Muscles
Abs
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart and wrap the band around a sturdy object at chest height.
2
Step:2 Hold the band with both hands and step away from the anchor point, creating tension in the band.
3
Step:3 Position yourself perpendicular to the anchor point, with your side facing the band.
4
Step:4 Extend your arms straight out in front of you, keeping your hands at chest height.
5
Step:5 Engage your core and press the band away from your chest, fully extending your arms.
6
Step:6 Hold the position for a few seconds, then slowly bring the band back towards your chest.
7
Step:7 Repeat for the desired number of repetitions, then switch sides.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
Same Body Part
View All
