Pin Presses
A intermediate powerlifting exercise for the triceps, done with a barbell.
How to do the Pin Presses
- Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
- 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.
- 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.
- 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.
- Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
- Return the bar to the pins, pausing before beginning the next repetition.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Pin Presses
Bench Press - PowerliftingBarbell · Intermediate
Board PressBarbell · Intermediate
Floor PressBarbell · Intermediate
Floor Press with ChainsBarbell · Intermediate
Reverse Band Bench PressBarbell · Intermediate
Bench Press with ChainsBarbell · Expert
Dumbbell Floor PressDumbbell · Intermediate
Chain Handle ExtensionOther equipment · Intermediate
Questions
What muscles does the Pin Presses work?
Mainly the triceps, with the chest, forearms, lats, upper back and shoulders helping.
Is the Pin Presses good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Pin Presses?
Good alternatives that train the triceps: Bench Press - Powerlifting, Board Press, Floor Press or Floor Press with Chains.
How many sets and reps of the Pin Presses should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).