Pin Bench Press
BarbellStrength
No video available
The Pin Bench Press is a strength-focused variation of the bench press using safety pins set at a specific height in a power rack to limit range of motion, allowing lifters to train from the sticking point for overload without a spotter. It primarily targets the chest and shoulders, with secondary emphasis on triceps. Ideal for intermediate to advanced trainees building explosive pressing power, it requires a power rack with adjustable pins and a barbell, not bodyweight alone.
How to Perform Pin Bench Press
- 1Lie flat on your back on the floor with knees bent and feet flat on the ground, hip-width apart.
- 2Position your arms at your sides with elbows bent at 90 degrees, forearms vertical, and fists clenched (simulate bar position at chest level).
- 3Engage your core and squeeze your shoulder blades together to create tension in your upper back.
- 4Inhale deeply, then exhale as you press your fists upward explosively toward the ceiling, fully extending your arms without locking elbows.
- 5Pause briefly at the top with arms straight, chest puffed out, and shoulders stable.
- 6Inhale as you lower the "bar" (fists) controlled back to the starting position until upper arms lightly touch the floor.
- 7Repeat for desired reps, maintaining steady breathing (exhale on press, inhale on lower).
- 8Key form tips: Keep elbows at 45 degrees from torso to protect shoulders; avoid bouncing arms off floor; drive through heels for stability. Common mistakes: Arching lower back (keep glutes on floor) or flaring elbows wide.