Pin Press
Also known as: Bench Pin Press, Pin Bench Press, Dead Bench Press, Barbell Pin Bench Press
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Place a flat bench in a power rack and set the safety pins at the height you want to start from.
- Load the bar and rest it on the pins.
- Lie under it, set your shoulder blades and grip the bar as for a bench press.
- Press the bar off the pins from a dead stop until your arms are straight.
- Lower it back onto the pins under control and let it settle before the next rep.
Cues
- Build full tension before you push; there is no stretch to bounce out of.
- Keep the bar level as it leaves the pins.
- Raise the pins for lockout work, lower them for work near the chest.
Common mistakes
- Dropping or bouncing the bar on the pins.
- Setting up so the bar is not over the shoulders.
- Loosening the upper back between reps.