Pin Presses Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Pin presses focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
- The 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.
- Begin 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.
- You 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.
- Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
- Return the bar to the pins, pausing before beginning the next repetition.
Exercise FAQ
What should I focus on to keep good form?
Move with control and keep your torso stable. Use a range of motion you can own, and stop the set if you need momentum to finish reps.
What should I do if I feel it in the wrong place?
Check your setup, slow down, and reduce weight. If discomfort is sharp or in a joint, stop and choose an easier variation. Think of it as pressing done with repeatable, clean reps.
How should I program this in a workout?
Use it after your warm-up when you’re fresh. Aim for 2–4 sets and choose a rep range that matches your goal (strength: lower reps; muscle: moderate reps).
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
Alternative exercises:
Close-Grip EZ-Bar Press
Lie on a flat bench with an EZ bar loaded to an appropriate weight. Using a narrow grip lift the bar and ho...
Seated Bent-Over One-Arm Dumbbell Triceps Extension
Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand faci...
Standing Bent-Over Two-Arm Dumbbell Triceps Extension
With a dumbbell in each hand and the palms facing your torso, bend your knees slightly and bring your torso...