Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the pallof press, including tips, variations, and the muscle groups it targets.
Instructions
- Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice. for best results.
- With your side to the cable, grab the handle with both hands and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. for best results.
- With your feet positioned hip-width apart and knees slightly bent, hold the cable to the middle of your chest. This will be your starting position. for best results.
- Press the cable away from your chest, fully extending both arms. You core should be tight and engaged. for best results.
- Hold the repetition for several seconds before returning to the starting position. for best results.
- At the conclusion of the set, repeat facing the other direction. for best results.
Related Muscle Groups
- Abs
See exercises for Abs · Learn about the Abs - Chest (secondary)
See exercises for Chest · Learn about the Chest - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders - Triceps (secondary)
See exercises for Triceps · Learn about the Triceps