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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 4-5 sets of 3-5 reps. Rest 3min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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
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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.
Our library labels Pin Press as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Pin Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Pin Press is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.