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Pin Presses

Learn how to properly perform the Pin Presses with this complete demonstration video.

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What is the Pin Presses?

The pin press is a strength exercise that isolates the mid-range phase of the traditional bench press. This exercise is highly regarded by powerlifters to improve power and stability during competition, as well as for athletes looking to overcome a specific sticking point in their lift.

How to properly perform the Pin Presses

  1. Set up a barbell on a power rack or squat rack at a height where the bar is just above your chest when lying flat on the bench.
  2. Lie down on the bench and position yourself so that the bar is directly above your upper chest.
  3. Grasp the bar with a grip slightly wider than shoulder-width apart, with your palms facing away from you.
  4. Unrack the bar and lower it down to your chest, pausing briefly when it touches the pins.
  5. Drive the bar upwards forcefully, extending your arms and pushing the bar back to the starting position.
  6. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Chest, Chest:

Push UpsOne-Arm Push-UpDumbbell Incline Palm-in Press

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