Pin Bench Press

Pin bench press: each rep starts from a dead stop.

• Compound
• Barbell
• Intermediate

How to do it

• Bar resting on pins at the height you choose; re-brace before you press
• Shoulder blades back and down with the chest lifted
• Lower under control to the chest with the elbows at about 45–75° and press

Sets, reps and tempo

Ranges: 4–8 strength · 6–12 hypertrophy · 1–3 RIR

Tempo: Rest the bar on the pins, re-brace, and press with intent

Common mistakes

• Bouncing off the chest
• Relaxing the shoulders on the pins and losing position

Muscles worked

Primary

• Chest
• Triceps

Secondary

• Anterior deltoid

Alternatives

• Bench Press
• Dumbbell Bench Press
• Incline Dumbbell Press
• Parallel Bar Dips