SHIFT Fit
Standing band pallof press
Standing band pallof press: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand side-on holding band at sternum.
- Press hands forwards resisting rotation. Keep chest and pelvis facing ahead.
- 2 sets × 5 reps per side; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep chest and pelvis facing ahead.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 5 reps per side; 75s rest between sets. | full gym |
| beginner | 2 sets × 8 reps per side; 75s rest between sets. | full gym |
| beginner | 3 sets × 8 reps per side; 90s rest between sets. | full gym |
| beginner | 2 sets × 12 reps per side; 90s rest between sets. | full gym |
| beginner | 2 sets × 6 reps per side; 90s rest between sets. | full gym |
| beginner | 1 set × 8 reps per side. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. If the shoulder position is painful, use the listed easier option only if comfortable; do not push through joint pain.
- Turning towards the anchor; leaning sideways; holding the breath as the arms extend. Exercise check: Keep chest and pelvis facing ahead.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.