Seated Pallof Press

0.0s / 6.2s

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Obliques
20%
Trans. Abdominis
20%
Erector Spinae
15%
Deltoids
10%
Triceps
10%

Trans. Abdominis 20% — deep, not shown on the figure

Sets

3

Reps

3 holds each side

Hold

10 sec at full press

Rest

45 sec

▶ Guided session · 3 × 3 holds each side

The seated rung of the Pallof family: with the hips parked on the chair, the wide standing base and the hip strategy are gone — the trunk alone refuses the twist.