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.

Muscles worked

Role	Muscles
Primary	triceps
Secondary	chest, forearms, lats, middle back, shoulders
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bench Dips Bodyweight Close-Grip Push-Up off of a Dumbbell Bodyweight Dips - Triceps Version Bodyweight Dumbbell Floor Press Dumbbell Incline Push-Up Close-Grip Bodyweight Push-Ups - Close Triceps Position Bodyweight

Easier than the Pin Presses

Same movement pattern, lower entry difficulty — work up from here.

Bench Dips beginner · Bodyweight Close-Grip Barbell Bench Press beginner · Barbell Close-Grip Dumbbell Press beginner · Dumbbell

Harder than the Pin Presses

Bench Press with Chains expert · Barbell

Common questions

What muscles does the Pin Presses work?

The Pin Presses primarily works the triceps, with the chest, forearms, lats, mid back, and shoulders as secondary movers. Reverse Band Bench Press, Bench Press - Powerlifting, and Board Press train the same muscle, across 9 equipment types.

What equipment do you need for the Pin Presses?

A Barbell. Without a barbell, Bench Dips, Close-Grip Push-Up off of a Dumbbell, and Dips - Triceps Version train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Pin Presses suitable for beginners?

It is rated intermediate. Start with Bench Dips, Close-Grip Barbell Bench Press, and Close-Grip Dumbbell Press and work up.

Where should the Pin Presses go in a workout?

Early — the Pin Presses is compound, working 6 muscle groups, so run it first or second while you are fresh.

Similar exercises

Reverse Band Bench Press Barbell Bench Press - Powerlifting Barbell Board Press Barbell Bench Press with Chains Barbell Dumbbell Floor Press Dumbbell Floor Press Barbell