Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Chest · Band
Band Pallof Press
Band Pallof Press is a beginner compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Band Pallof Press
- Attach a resistance band to a sturdy anchor point at chest height. Stand perpendicular to the anchor point, holding the handle of the band with both hands close to your chest.
- Push the band straight out in front of you, extending your arms fully and squeezing your chest muscles at the peak of the movement.
- Slowly return your hands to your chest, maintaining control.
- Repeat the movement for the desired number of repetitions, then switch sides.
Form tips
- Maintain an upright posture and avoid leaning towards or away from the anchor point.
- Engage your core to resist the rotational pull of the band.
- Adjust the band’s tension or your distance from the anchor for an appropriate challenge.
- Breathe steadily, exhaling as you push the band forward and inhaling as you return to the starting position.
Band Pallof Press alternatives
More pectorals exercises
Band Pallof Press FAQ
What muscles does Band Pallof Press work?
Band Pallof Press mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Band Pallof Press?
You need a band and a sturdy surface.
How many sets and reps of Band Pallof Press should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Pallof Press good for beginners?
Yes. Band Pallof Press is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Band Pallof Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Band Pallof Press?
Other exercises for the pectorals include Plate Press, Barbell Spoto Press, Barbell Smith Chest Press and Smith Machine Press Incline.
For developers
Use Band Pallof Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_RIFIVJ" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_RIFIVJ", "name": "Band Pallof Press", "model": "male", "target": "Pectorals", "equipment": "Band", "media": { "mp4": "https://…/ex_RIFIVJ/mp4-720.mp4?…", "poster": "https://…/ex_RIFIVJ/poster.jpg?…" } }