Pallof Press (Machine)
How to do it
Stand sideways to the machine with its handle at chest height and hold it at the sternum with both hands. Press straight forward without allowing the torso or pelvis to rotate, pause at full extension, then return slowly to the chest. Complete the set facing the opposite direction.
Setup
Adjust the machine handle to mid-chest height and stand side-on with both hands around it. Step away for tension, use a stable shoulder-width stance, soften the knees, stack ribs over pelvis, and square the hips.
Where you should feel it
Through the core and obliques resisting the machine pull, with the front delts moving the handle while the glutes and inner thighs stabilize the stance. Keep the torso square.
When to use it
Use for stable anti-rotation trunk training and side-to-side assessment when a guided resistance source is available. Perform controlled presses or brief holds in both directions.