Pin Presses

Instructions

Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
The 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.
Begin 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.
You 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.
Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
Return the bar to the pins, pausing before beginning the next repetition.

Frequently asked questions

What muscles does the Pin Presses work?

Pin Presses primarily targets the Triceps. It also engages the Chest, Forearms, Lats, Middle Back, Shoulders as secondary muscles. This makes it an effective powerlifting exercise for building triceps development.

What equipment do I need for the Pin Presses?

You will need a barbell to perform the Pin Presses. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Pin Presses suitable for beginners?

The Pin Presses is an intermediate exercise. You should have a solid foundation of basic powerlifting movements before attempting it. If you're new to training, start with simpler variations and progress to this exercise as your form and strength improve.

Is the Pin Presses a compound or isolation exercise?

The Pin Presses is a compound exercise, meaning it works multiple joints and muscle groups simultaneously. Compound movements are efficient for building overall powerlifting and are typically performed earlier in a workout when you have the most energy.

How many sets and reps should I do for the Pin Presses?

For powerlifting, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Pin Presses?

Good alternatives include the Band Skull Crusher, Bench Dips, Bench Press - Powerlifting. These exercises target similar muscle groups (Triceps) and can be substituted based on available equipment or training preference.

Track this exercise