Pin Presses

Technique

How to perform Pin Presses

1. Position a flat bench inside a power rack and set both load-bearing pins so the resting bar is just above your chest in your bench-press position.
2. Place the barbell on the pins and lie with your feet planted and upper back set against the bench.
3. Take your normal symmetrical bench-press grip and position yourself beneath the bar.
4. Maintain your setup while pressing the bar from a dead stop to elbow extension.
5. Lower the bar under control until it rests on both pins.
6. Let the bar settle, retain your bracing and repeat without bouncing it from the pins.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.