Pin Presses
How to do the Pin Presses
- 1
Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
- 2
The bench should be set up in a power rack. Set the pins to the desired point in your range of motion, whether it just be lockout or an inch off of your chest. The bar should be moved to the pins and prepared for lifting.
- 3
Begin by lying on the bench, with the bar directly above the contact point during your regular bench. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
- 4
You can take a standard bench grip, or shoulder width to focus on the triceps. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
- 5
Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
- 6
Return the bar to the pins, pausing before beginning the next repetition.
How to program the Pin Presses
Sets and reps
As a compound movement, the Pin Presses responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Pin Presses is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Pin Presses into a plan
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Frequently asked questions
What muscles does the Pin Presses work?
The Pin Presses primarily targets the Triceps. It also recruits the Chest, Forearms, Lats, Middle Back, Shoulders as supporting muscles.
What equipment do I need for the Pin Presses?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Pin Presses should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
