Pin Presses

Pin Presses is a intermediate-level compound in the powerlifting category that primarily works the triceps. It also recruits the chest, forearms, lats, mid back and shoulders. It is performed with barbell.

How to do it

1. 1Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
2. 2The 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.
3. 3Begin 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.
4. 4You 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.
5. 5Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
6. 6Return the bar to the pins, pausing before beginning the next repetition.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For strength: 3–5 sets × 2–5 reps with 2–4 minutes rest. For technique, keep volume moderate and quality high.