Pallof Press.

How to do it.

1. Step 01

   Stand perpendicular to a cable machine, holding the handle with both hands at chest height.

2. Step 02

   Step away from the machine to create tension, feet shoulder-width apart.

3. Step 03

   Brace your core and press the handle straight out in front of your chest.

4. Step 04

   Resist the rotational pull of the cable, keeping your torso stable.

5. Step 05

   Hold the extended position briefly, maintaining core tension.

6. Step 06

   Slowly return the handle to your chest, resisting the pull back.

Pro cues.

• Keep your hips and shoulders square to the front throughout the movement.

• Engage your glutes and core tightly to prevent rotation.

• Use a controlled tempo and focus on resisting the force.