Set-up: Set up with a band firmly affixed to an immovable object. Stand in a line with the band apparatus and turn your body perpendicular. Center the band on your chest using both hands.
Lift: Push the band straight out in front of you, keeping your body in a straight-line with no rotation. Hold it in front for 3 seconds, then return the band in complete control to your chest.
Emphasis: Do not allow the band to rotate your upper body back towards the machine.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.
Instructions and effects for the Pallof Press with Bands exercise 
