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Chest · Band
Band Palloff Press
Band Palloff 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 Palloff 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 Palloff Press alternatives
More pectorals exercises
Band Palloff Press FAQ
What muscles does Band Palloff Press work?
Band Palloff 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 Palloff Press?
You need a band and a sturdy surface.
How many sets and reps of Band Palloff 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 Palloff Press good for beginners?
Yes. Band Palloff Press is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Band Palloff 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 Palloff Press?
Other exercises for the pectorals include Cable Core Palloff Press, Plate Press, Smith Machine Press Flat and Floor Cable Resistance Band Press.
For developers
Use Band Palloff 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.
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