What muscles does the Pallof Press Overhead work?

The Pallof Press Overhead mainly works the abs and obliques.

How many sets and reps of the Pallof Press Overhead?

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

What can I do instead of the Pallof Press Overhead?

Ab Wheel Kneeling Rollout, Ab Wheel Rollout, Barbell Rollout and Bear Hug Carry work the same main muscle.

Pallof Press Overhead

Press the handle from the chest to overhead while resisting the cable's pull to the side.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Abs, Obliques
Equipment: Cable
Movement: Core

Sets and reps

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the abs, for when the cable is taken or you want a change.

Questions

What muscles does the Pallof Press Overhead work?: The Pallof Press Overhead mainly works the abs and obliques.
What equipment do you need for the Pallof Press Overhead?: A cable.
How many sets and reps of the Pallof Press Overhead?: 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
What can I do instead of the Pallof Press Overhead?: Ab Wheel Kneeling Rollout, Ab Wheel Rollout, Barbell Rollout and Bear Hug Carry work the same main muscle.

Program it for your clients

Coaches add the Pallof Press Overhead to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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