Debatable, I know…Putting up a title like “the greatest exercise ever” or “the best exercise” label on something is hard and can brings you a lot critique because there is just so many factors to account for depending on who you train, the set up of your facility, clients’ injuries, etc.  And let’s face it we all have different opinions.  But before I start to elaborate on the hows and whys we may have different opinion, I’ll get back to the essential of today’s post! (and I assume you get the point!)

The Belly Press (also called the Pallof Press) is, in opinion, the most versatile core exercise out there because it has so many uses and so many variations.  The standard Standing Belly Press is typically an anti-rotation exercise for the core muscles.  The exercise is so simple and at the same time so effective, that it really is one of the best exercise out there.  Usually, the exercise needs very little coaching cues, and people feel very easily in the right place.  Mike Boyle has mentioned before that an exercise that requires little coaching and gives you the outcome you’re looking for is basically something that should be in your program.  And depending on what variation you use, you can use more component than just anti-rotation for the core.

If you’ve been using the Belly Press for a little while, use the following variations to add some variety in your programs.  And if you don’t use it, start using it today!

- Standing Belly Press (the basic exercise):

- 1/2 Kneeling Belly Press:

- Tall Kneeling Belly Press:

- Split Stance Belly Press:

- Belly-to-Overhead Press:

- Belly Press Iso-Hold Walk Out:

And if you want to add more challenge to any of these variations, try the perturbations, which creates an unpredictable environment and require more stabilization:

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