Pin Bench Press
BarbellStrength
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The Pin Bench Press is a strength-focused bench press variation performed from dead-stop safety pins set at a fixed height in a power rack, removing the stretch reflex so you press purely from the bottom position. It primarily targets the chest and shoulders, with secondary emphasis on the triceps, and is ideal for intermediate to advanced trainees building explosive pressing power and working through sticking points. It requires a barbell and a power rack with adjustable safety pins.
How to Perform Pin Bench Press
- 1Set the safety pins in a power rack at your desired chest height (just above where the bar would touch your chest), and position a flat bench centered between the uprights.
- 2Load a barbell with your working weight and rest it on the pins. Lie back on the bench with feet flat on the floor, eyes under the bar.
- 3Grip the bar slightly wider than shoulder-width and unrack it by lifting it directly off the pins, arms extended, bar over your chest.
- 4Inhale and lower the bar under control back down onto the pins, letting it rest completely and losing all tension in the bar for a full dead stop.
- 5Without bouncing, exhale and press the bar explosively off the pins back to full arm extension, driving through your feet for stability.
- 6Repeat for desired reps, letting the bar settle fully on the pins between each rep.
- 7Re-rack the bar onto the pins or uprights after your final rep.
- 8Key form tips: Keep your shoulder blades pinned together and feet planted for a stable base; drive the press explosively from the dead stop rather than easing into it. Common mistakes: Bouncing the bar off the pins instead of pausing, flaring elbows too wide, or losing shoulder blade retraction mid-set.