Horizontal pallof press with cable

Exercise overview

Primary muscle group: Chest

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 15

Average per rep (lbs)*: 32

Description: Attach a stirrup (handle) to a chest-high cable pulley. Stand with your side to the pulley. Grasp the stirrup with the hand nearest the pulley, pull the stirrup to your chest, and place your free hand over the hand holding the stirrup. Stand with your knees slightly bent and your feet flat on the floor. Extend your hands out in front of you until your elbows are locked. Hold this position for a count of five without allowing your body to rotate. Bring your hands back to your chest. Repeat for the prescribed number of repetitions. Repeat the exercise on your opposite side.

Exercise ID: 00138

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Core Engagement: Focus on keeping your core fully engaged throughout the exercise. This helps in stabilizing your spine and prevents undue strain on your back.
Neutral Spine: Maintain a neutral spine position. Avoid arching your back or letting it round. This promotes proper posture and reduces the risk of injury.
Controlled Movements: Perform the exercise in a controlled manner. Avoid using momentum to press the cable, as this can reduce the effectiveness of the exercise and increase your risk of injury.
Proper Grip: Ensure you have a comfortable yet firm grip on the handle. This helps you maintain control and prevent the handle from slipping during the exercise.
Stance and Balance: Keep your feet shoulder-width apart for a stable base. You can also try a staggered stance for added stability, especially if you are new to the exercise.
Consistent Resistance: Choose an appropriate weight that allows you to perform the exercise with proper form. As you gain strength, progressively increase the resistance.
Breathing Technique: Practice proper breathing by exhaling as you press the handle away from your chest and inhaling as you bring it back. This helps in maintaining a steady rhythm and ensures adequate oxygen flow.
Alignment: Align your shoulders, hips, and feet properly to keep your body in sync. This ensures that all muscle groups are working together efficiently.
Variation: To challenge yourself and prevent plateaus, vary your stance (standing or kneeling) or change the angle from which you pull the cable.
Frequency and Repetitions: Integrate this exercise into your regular routine, performing 2 to 3 sets of 10 to 15 repetitions. Adjust as necessary based on your fitness level and goals.

Exercise overview

Exercise tips and tricks

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