Pallof Press
Start
PeakHover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
ObliquesPrimary · 100%
AbsSecondary · 50%
Equipment
Functional Trainer
How to log the weight
Stack pin
Log the number where you set the pin on the stack.
Recovery window
~54h for the primary movers
Obliques~54h
Abs~54h
Programming notes
Pallof Press is driven by the obliques, with abs assisting. Give the primary movers roughly 54 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.