Band Pallof Press
How strong is your Band Pallof Press? Compare your lift against population strength standards and estimate your 1RM.
Strength standards (× bodyweight)
| Strength standards | Male | Female |
|---|---|---|
| Beginner | 0.1× | — |
| Novice | 0.18× | — |
| Intermediate | 0.28× | — |
| Advanced | 0.4× | — |
| Elite | 0.55× | — |
Muscles worked
Open the strength calculator →Band Pallof Press FAQ
What is a good Band Pallof Press?
Strength is measured as a multiple of your bodyweight: a beginner Band Pallof Press is around 0.1× bodyweight for men, an intermediate lifter reaches about 0.28× bodyweight for men, an elite Band Pallof Press is roughly 0.55× bodyweight for men. See the table above for every tier for men and women.
How do I calculate my Band Pallof Press one-rep max?
Enter the weight you lifted and how many reps you completed into the strength calculator. It estimates your one-rep max and shows which tier — from beginner to elite — your Band Pallof Press falls into.
What equipment do I need for the Band Pallof Press?
The Band Pallof Press is a resistance band exercise. You can log it and track your progress against strength standards in the free calculator.
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