Attach a band to a rack at shoulder height and stand at its side with the loose end of the band held in both hands at the chest—stand far enough away that there is tension on the band. Keeping your trunk braced and not allowing any part of your body to move except the arms, slowly press your hands straight forward from your chest until the arms are straight. As your arms straighten, the band will pull more, forcing you to resist the rotation to maintain your position. Repeat for reps or perform an isometric hold.
 
Purpose
The Pallof press trains anti-rotation trunk stability and allows multiple positions to be used.   
 
Programming
The Pallof press can be done with other trunk and accessory work at the end of a training session. Perform 3-5 sets of 10-20 reps, or isometric holds of 20-30 seconds.
 
Variations
The Pallof press is traditionally done in a normal standing position, but can be done in virtually any position, such as in a split stance, squat, half kneeling, kneeling or standing on one leg.