Pin Press
Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Barbell
Difficulty
Advanced
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use to build strength at sticking points. The Pin Press — a compound pushing movement — is one of the most effective ways to train your chest, with secondary work on your Shoulders.
Everything You Need to Know About the Pin Press
The Pin Press is a advanced exercise exercise that targets your Chest and Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use to build strength at sticking points. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced powerlifters for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Pin Press — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Pin Press?
- 1
Set up safety pins in a squat rack at your sticking point.
- 2
Position the barbell on the pins.
- 3
Lie on a bench under the bar.
- 4
Press the bar from a dead stop.
- 5
Lower back to the pins and reset.
- 6
Press again from the pins.
What are the best tips for the Pin Press?
Eliminates the stretch reflex.
Great for overcoming sticking points.
Set pins at your weakest point.
Use less weight than full bench.
Common Pin Press mistakes
Bouncing off the pins.
Bouncing or using momentum during the Pin Press takes work away from your Chest and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not resetting completely.
During any pressing movement like the Pin Press, this mistake reduces how effectively your Chest can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest driving the movement, something is off.
Using too much weight.
Loading more weight than you can control on the Pin Press forces compensatory movement patterns that bypass your Chest. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Pin Press — who it's best for
Advanced powerlifters for optimal results.
How to Program the Pin Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 4-5 sets of 3-5 reps. Rest 3min.
What are good alternatives to the Pin Press?
Other Variations
- Low Pin Press
- High Pin Press
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Pin Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure pins are secure.
- Have a spotter available.