Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Barbell
Difficulty
Advanced
Type
Push
See how Pin Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Pin press places the barbell on safety pins set to your sticking point height, then you press from a complete dead stop. Unlike regular bench where you lower and bounce off the stretch reflex, pin press forces you to generate force from zero. This makes it brutally effective for building strength at your exact weak point in the press.
When to use it
Use to build strength at sticking points.
Who it's for
Advanced powerlifters who fail bench reps at a specific height. Lifters wanting to overload partial range pressing. Anyone needing to build starting strength from a dead stop.
Find your actual sticking point by failing a rep intentionally (with spotter) or watching video of your misses. Set the pins there. Most people miss 2-3 inches off the chest. The pins are the teacher, not a suggestion.
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Set up safety pins in a squat rack at your sticking point.
Position the barbell on the pins.
Lie on a bench under the bar.
Press the bar from a dead stop.
Lower back to the pins and reset.
Press again from the pins.
Eliminates the stretch reflex.
Great for overcoming sticking points.
Set pins at your weakest point.
Use less weight than full bench.
Use pin press during strength phases when you have identified a specific weak point in your bench. It is most valuable for powerlifters preparing for competition. Program it as your secondary pressing movement with moderate volume, or as overload work with heavier-than-competition weight at partial range.
Bouncing the bar off the pins. Let it settle to a dead stop before each rep.
Bouncing or using momentum during the Pin Press makes the movement harder to control and can shift work away from your Chest. Use a load you can move smoothly through the intended range.
Losing tightness during the reset. Stay braced even when the bar is at rest.
Inconsistent breathing during the Pin Press can make it harder to maintain a steady brace. Use a repeatable breath pattern that matches the exercise and avoid extending a breath hold beyond what you can control.
Setting pins too low or too high. The pins should be at your actual sticking point, not arbitrary.
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.
Advanced powerlifters who fail bench reps at a specific height. Lifters wanting to overload partial range pressing. Anyone needing to build starting strength from a dead stop.
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.
This is one example of how Pin Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Pin Press
The Pin Press primarily targets the Chest, Triceps, making it an effective exercise for chest development. Secondary muscles worked during the Pin Press include Shoulders, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Pin Press is rated as advanced difficulty, meaning it requires some training experience. Advanced powerlifters who fail bench reps at a specific height. Lifters wanting to overload partial range pressing. Anyone needing to build starting strength from a dead stop. Focus on proper technique and consider starting with easier variations.
For the Pin Press, the recommended approach depends on your goals. 4-5 sets of 3-5 reps. Rest 3min. For strength, use 2-5 reps. For muscle growth, perform 5-8 reps. For endurance, complete 8-10 reps.
The Pin Press typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Pin Press include: Board Press, Floor Press. These exercises target similar muscle groups as the Pin Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.