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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

Common Mistakes

Common mistakes content is coming soon.

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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