How To Do Pin Press

Pin Press Exercise

Pin Press is a great compound exercise that works the chest, shoulders and triceps.

It is a safe alternative to the Bench Press in that you can still press heavy even if you are training alone.

The pins are the safety catches you normally find in a power rack. The height of these pins is adjustable.

Pin Press builds strength in your upper body in that you are pressing weight from a dead stop.

Thus, select a weight that is much lighter than what you would normally use for the regular Bench Press.

Pin Press How To

  • Set the pins at a power rack so that at the bottom position, the barbell is right on your chest as if you are doing a regular bench press.
  • Lie on the bench; position the bar at chest level. Make sure your scapulae are pulled back. Your shoulders should be firmly anchored on the bench. Tuck your chin in your upper chest. Pull your legs back and keep your feet flat on the ground. This position should give you a nice arch on your lower back without your glutes rising above the bench.
  • Take a wide-than-shoulder width grip. Contract your chest and press the barbell straight up by extending your elbows. Lock out your arms at the top position and flex your chest hard.
  • Slowly bring the bar down to starting position by resisting the weight. Allow the bar to rest for a count of “one” on the pins before pressing again.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Always grip the bar with your thumbs for greater control. Grip the bar hard to keep constant tension on the chest.

On the descent, the elbows must move inward toward the lats. Elbow flaring will result in shoulder injury.

Variations: Bench Press, Smith Machine Bench Press

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Pin Press