Pin Presses
Muscles worked
Instructions
- 1Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
- 2The bench should be set up in a power rack. Set the pins to the desired point in your range of motion, whether it just be lockout or an inch off of your chest. The bar should be moved to the pins and prepared for lifting.
- 3Begin by lying on the bench, with the bar directly above the contact point during your regular bench. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
- 4You can take a standard bench grip, or shoulder width to focus on the triceps. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
- 5Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
- 6Return the bar to the pins, pausing before beginning the next repetition.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Pin Presses
The pin press is performed in a power rack with the safety pins set at a precise height, completely removing the controlled descent phase of a normal bench press. Every rep starts from a dead stop on the pins, with zero bounce or stored momentum from the lowering phase, forcing you to generate all the necessary force from a static position. It's a widely used powerlifting tool to target a specific portion of the range, particularly the lockout phase where the triceps work hardest. It requires access to an adjustable power rack and is best done with a spotter.
check_circleBenefits
- check_circleBuilds starting strength from a dead stop
- check_circleLets you precisely target a specific portion of the range
- check_circleSpecifically strengthens the lockout phase and triceps
- check_circleExcellent tool for breaking bench press strength plateaus
lightbulbExecution tips
- lightbulbSet the pins precisely at the range you want to train
- lightbulbTake a genuine full pause on the pins before pressing
- lightbulbSqueeze the bar and try to pull it apart to better recruit the triceps
- lightbulbUse a spotter, especially at heavier loads
warningCommon mistakes
- warningSlightly bouncing off the pins instead of taking a real pause
- warningLosing shoulder-blade tightness during the press
- warningSetting the pins too low, effectively recreating a standard press
- warningSkipping a spotter at heavy loads
helpFrequently asked questions
What height should I set the pins to?expand_more
It depends on the goal: near lockout to target the triceps, or lower to train a specific portion of the press.
Does the pin press replace the standard bench press?expand_more
No, it's a complementary exercise to build starting strength, not a substitute for the standard press.
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