Pin Press (Overhead)

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 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Set the safety pins at shoulder height, stand with feet shoulder-width apart, and grip the bar slightly wider than shoulder width.
• Position yourself under the bar, brace your core, and keep your elbows directly under the wrists.
• Press the bar straight up from a dead stop on the pins, pushing your head forward once the bar clears your forehead.
• Lock out the elbows at the top, then lower the bar under control back onto the pins.

Common mistakes

• Arching the lower back excessively to press the weight instead of keeping the glutes and core braced.
• Letting the elbows flare out to the sides instead of keeping them tucked slightly forward.
• Bouncing the bar off the pins to gain momentum for the next rep.

Frequently asked questions

Why should I do the Pin Press (Overhead) instead of the standard Overhead Press?

It allows you to overload specific ranges of motion and build starting strength from a dead stop, which is useful for breaking through performance plateaus.

At what height should the pins be set?

The pins are typically set at forehead height, chin height, or collarbone height, depending on the specific range of motion you want to train.

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