How many reps of the overhead Pallof press should someone new to it do?

Keep sets short at 2 to 3 sets of 6 to 8 reps per side, since the overhead position is demanding on both the shoulders and the trunk. Add a rep before you add load, and only load it further once your low back stays flat through every rep.

What can I do instead of the overhead Pallof press without an advanced setup?

A band anchored at chest height, standing side-on to it and pressing overhead, gives a similar combined overhead and anti-rotation challenge. If your shoulders or trunk are not ready for the overhead position, regress to the standard chest-height Pallof press until that feels solid before pressing overhead again.

What is the overhead Pallof press good for?

It challenges the trunk to resist both rotation and arching at once, which suits advanced trainees preparing for overhead sport or lifting demands. It is a poor choice for beginners, or for anyone with shoulder or low-back issues, since both joints are loaded harder here than in a chest-height press.

Advanced

Overhead Pallof Press

Pressing the handle overhead lengthens the lever and challenges the trunk to resist both twisting and arching at the same time. That makes it a step up from the standard Pallof, exposing any tendency to let the ribcage flare. Program it for advanced trainees who already own a clean chest-height Pallof and want a bigger core-control challenge.

Equipment: Cables
Body part: Abs
Type: Functional, Strength
Browse by muscle: Abdominal External Oblique
Browse by movement: Anti-Rotation

How to do it

1
Stand tall side-on to a chest-height cable, feet hip-width, handle clasped at your sternum.
2
Brace your abs and tuck your ribs down toward your hips.
3
Press the handle overhead until your arms are straight and biceps frame your ears.
4
Keep your torso square and stop your lower back from arching as the load pulls sideways.
5
Lower back to your chest under control, holding the anti-rotation the whole way.
6
Finish all reps, then turn around and repeat facing the opposite side.

Tips

Exhale as you press up and keep your rib cage stacked over your pelvis.
If your low back arches, you are overloading it; drop the weight and rebuild the brace.
Move slowly at the top, where the sideways torque on your spine peaks.

Variations

Common mistakes

The shoulders creep up toward the ears during the press, which trades overhead stability for a shrug instead of a true lockout.
Elbows flare out to the sides instead of tracking forward of the ears, turning the overhead lockout into a wider, less stable position.
Moving straight to the overhead version without first owning a clean chest-height press means the sideways torque shows up before the trunk knows how to resist it.
Holding the breath through the lockout instead of exhaling on the way up removes the very brace that is supposed to keep the low back from arching.

Frequently asked

How many reps of the overhead Pallof press should someone new to it do?: Keep sets short at 2 to 3 sets of 6 to 8 reps per side, since the overhead position is demanding on both the shoulders and the trunk. Add a rep before you add load, and only load it further once your low back stays flat through every rep.
What can I do instead of the overhead Pallof press without an advanced setup?: A band anchored at chest height, standing side-on to it and pressing overhead, gives a similar combined overhead and anti-rotation challenge. If your shoulders or trunk are not ready for the overhead position, regress to the standard chest-height Pallof press until that feels solid before pressing overhead again.
What is the overhead Pallof press good for?: It challenges the trunk to resist both rotation and arching at once, which suits advanced trainees preparing for overhead sport or lifting demands. It is a poor choice for beginners, or for anyone with shoulder or low-back issues, since both joints are loaded harder here than in a chest-height press.

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