# Pin Press

URL: https://heatsy.app/ex/pin-press

Also known as: Bench Pin Press, Pin Bench Press, Dead Bench Press, Barbell Pin Bench Press

Body region: Chest, Arms, Shoulders

## Muscles

- Main: Pectoralis Major, Triceps
- Helps: Deltoid
- Holds: Serratus Anterior, Rectus Abdominis

## Equipment

- Barbell
- Flat Bench
- Squat Rack

## Technique

1. Place a flat bench in a power rack and set the safety pins at the height you want to start from.
2. Load the bar and rest it on the pins.
3. Lie under it, set your shoulder blades and grip the bar as for a bench press.
4. Press the bar off the pins from a dead stop until your arms are straight.
5. 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.

## Alternatives

- [Barbell Bench Press](https://heatsy.app/ex/barbell-bench-press)
- [Barbell Floor Press](https://heatsy.app/ex/barbell-floor-press)
- [Isometric Bench Press](https://heatsy.app/ex/isometric-bench-press)