Pin Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 4 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Position the safety pins at the desired height, lie on the bench, and grip the barbell with a standard width.
• Pull the shoulder blades together, place the feet flat on the floor, and press the empty barbell up to set your position.
• Lower the barbell under control until it rests completely on the pins without losing body tension.
• Press the barbell explosively off the pins to full lockout while keeping the shoulder blades retracted.

Common mistakes

• Bouncing the barbell off the safety pins instead of letting it come to a complete stop.
• Losing tension in the upper back and shoulder blades when the barbell rests on the pins.
• Uneven pressing where one side of the barbell lifts off the pins before the other.

Frequently asked questions

What is the main benefit of the Pin Press compared to the standard Bench Press?

The Pin Press eliminates the stretch reflex, forcing the muscles to produce maximum force from a dead stop, which helps overcome sticking points.

Where should the safety pins be positioned?

Position the pins at the specific point in your range of motion where you want to build strength, typically a few inches above the chest or at your sticking point.

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