Pin Press

Difficulty: ⭐⭐ Intermediatepush

Home Setup

Pin presses require specialized equipment that cannot be safely replicated at home without a proper power rack

Not recommended for home setup without proper equipment

💡 Pro tip: If you have a home power rack with adjustable pins and safety bars, ensure pins are set at identical heights on both sides and test stability before loading heavy weight

Gym Setup

Set up a flat bench inside a power rack, position safety pins at desired height (typically 2-6 inches from chest or at sticking point), load barbell on pins, and ensure bench is centered

Safety: Always verify pins are locked at equal heights on both sides, start each rep from a dead stop on the pins, and use collars to secure plates as the starting position creates different bar dynamics than traditional bench press

💪 Muscles Worked

Pectoralis MajorTriceps BrachiiAnterior DeltoidsSerratus AnteriorUpper Pectorals

⭐ Why This Exercise?

Pin presses are invaluable for powerlifters to overcome specific sticking points in the bench press by allowing focused overload at predetermined ranges of motion. This exercise builds lockout strength, improves confidence under heavier loads than full-range bench press, and reduces stress on the shoulders by eliminating the bottom portion of the movement.

Make It Easier

Regressions for building up strength

1. Board Press

barbell + bench + pressing boards + spotter

Uses boards on chest instead of pins, allowing for easier setup and more natural bar path while still training partial range

2. Floor Press

barbell + weight plates + floor mat

Natural stopping point at the floor limits range of motion, easier to set up, and builds similar lockout strength

3. Close-Grip Bench Press

barbell + bench + weight plates

Full range of motion but emphasizes triceps and lockout strength with lighter weights

Make It Harder

Progressions for advanced athletes

1. Lower Pin Height

barbell + power rack with pins + bench + weight plates

Moving pins closer to chest increases range of motion and difficulty while maintaining overload benefits

2. Pin Press with Chains

barbell + power rack with pins + bench + weight plates + chains

Adds accommodating resistance that increases load at lockout, further overloading the strongest portion

3. Pin Press with Pause at Lockout

barbell + power rack with pins + bench + weight plates

Adds isometric hold at top position to build maximum lockout strength and stability

↕️ Similar Movements

Board Press

Similar partial range pressing movement but uses boards on chest instead of pins for variable heights

Spoto Press

Pauses just above chest without touching, training similar range but with constant tension rather than dead stop

Bench Press Lockouts

Focuses on top 3-6 inches of movement, even shorter range than most pin press variations

Floor Press

Another partial range press that naturally limits depth and emphasizes triceps and lockout

Slingshot Bench Press

Overload tool that assists through bottom range while allowing heavier weights at lockout portion

Form Checklist

✓Start each rep from a complete dead stop on the pins with no stretch reflex

✓Maintain tight upper back retraction and leg drive throughout the movement

✓Press the bar in a slight arc toward your face, not straight up

✓Explode off the pins with maximum force to overcome the dead stop disadvantage

✓Lower the bar back to pins with control and reset completely before next rep

Common Mistakes

•Bouncing the bar off the pins instead of starting from a complete dead stop, which defeats the purpose
•Setting pins at inconsistent heights between sessions, making progress tracking impossible
•Losing upper back tightness and shoulder retraction when resetting on the pins
•Using too much weight and compromising bar path or lockout position
•Not allowing the bar to fully settle on pins between reps, maintaining tension instead of true dead stop

📈 When to Progress

Progress when you can complete 3 sets of 3-5 reps with proper dead-stop form and explosive drive off the pins, or when the weight used exceeds your 1RM full bench press by 10-15%, indicating you've built sufficient strength at that pin height and should lower pins or return to full range work