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Pin Press

Step by step instructions, muscle activation and variants for the Pin Press.

HardMiddle chest

About this exercise

A bench press variation performed from a dead stop with the barbell resting on the safety pins of a power rack at a set height, eliminating the stretch-reflex contribution of the eccentric phase. The conventional grip (hands slightly wider than shoulder-width) targets the chest with emphasis on raw pressing strength at a specific point in the range of motion.

How to Perform

  • Set the safety pins in a power rack at a height corresponding to the desired start position (commonly at chest level or just above a sticking point)
  • Lie flat on the bench with eyes directly under the bar; the bar should rest on the pins
  • Grip the bar with a conventional overhand grip, hands just outside shoulder-width
  • Take a deep breath, brace your core and upper back, and plant your feet firmly on the floor
  • Press the bar off the pins explosively, driving to full lockout without bouncing
  • Lower the bar slowly and deliberately back to the pins and allow it to settle completely before the next rep
  • Re-brace between each rep for maximum tension and safety

Muscle Activation

Primary
Middle chest
Secondary
TricepsFront shoulders

About the Pin Press

The Pin Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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