Pin Press
Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Barbell
Difficulty
Advanced
Type
Push
Pin Press
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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.
Pin Press — targeted muscles
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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.
When to Use the Pin Press
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.
Common Pin Press mistakes
Bouncing the bar off the pins. Let it settle to a dead stop before each rep.
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.
Losing tightness during the reset. Stay braced even when the bar is at rest.
Holding your breath incorrectly during the Pin Press spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
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.
Pin Press — who it's best 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.
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
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.
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Safety Notes
- Ensure pins are secure.
- Have a spotter available.