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Chest · Cable
Cable Core Palloff Press
Cable Core Palloff Press is a beginner compound strength exercise that works the pectorals (chest), with the shoulders and forearms assisting. It needs a cable. 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
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Core · Rectus Abdominis, Transversus Abdominis
- Obliques · External Oblique, Internal Oblique
Secondary muscles
- Shoulders · Anterior Deltoids
- Forearms · Forearm Flexors
How to do Cable Core Palloff Press
- Stand sideways to a cable machine with your feet shoulder width apart and hold the handle with both hands at chest level.
- Press the handle straight forward until your arms are fully extended while resisting the cable's pull.
- Pause briefly with your arms extended and keep your torso stable without rotating.
- Bring the handle back to your chest with control and repeat for the desired number of repetitions before switching sides.
Form tips
- Keep your torso upright and avoid rotating during the movement.
- Brace your core before pressing the handle forward.
- Maintain a slight bend in your knees for better stability.
- Inhale as you bring the handle toward your chest and exhale as you press it forward.
Cable Core Palloff Press alternatives
More pectorals exercises
Cable Core Palloff Press FAQ
What muscles does Cable Core Palloff Press work?
Cable Core Palloff Press mainly works the pectorals in the chest (Pectoralis Major, Rectus Abdominis, Transversus Abdominis and External Oblique). The shoulders and forearms work as secondary muscles.
What equipment do you need for Cable Core Palloff Press?
You need a cable.
How many sets and reps of Cable Core 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 Cable Core Palloff Press good for beginners?
Yes. Cable Core Palloff Press is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Cable Core 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 Cable Core Palloff Press?
Other exercises for the pectorals include Band Palloff Press, Plate Press, Dumbbell Bench Press and Dumbbell Hex Press.
For developers
Use Cable Core 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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