FitnessAIPallof press
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How to do it
Pallof press. Anti-rotation core exercise. Fundamental for spinal stability.
Muscles worked
Mainly abdominales. Train it inside a balanced routine to progress safely.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Pulling on the neck with your hands and flexing at the hips instead of curling the spine with the abs.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
Alternative exercises
Add it to your routine
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Frequently asked questions
What muscles does Pallof press work?
Pallof press mainly works the abdominales muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Pallof press should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for abdominales to your level (about 10–20 sets per muscle per week).
Is Pallof press good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow abdominales.
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