Smart Workout Diary

Barbell Pin Press

The barbell pin press is a bench press variation performed from safety pins set in a power rack. Starting from a dead stop develops pressing strength through a selected portion of the range of motion, mainly training the chest, triceps, and shoulders. It supports upper-body strength and can help improve control off the pins.

Demonstration

Barbell Pin Press — demonstration 1
Barbell Pin Press — demonstration 2

Instructions

  1. Set the pins in a power rack so the bar rests at the intended height above your chest, and place a flat bench centrally beneath the bar.
  2. Lie on the bench with eyes under the bar, feet firmly on the floor, shoulder blades pulled back and down, and a small natural arch in the lower back.
  3. Grip the bar evenly with wrists stacked over your forearms. Unrack it if needed, then lower it under control until it settles gently on the pins; do not bounce it.
  4. Pause completely, brace your torso, and press the bar straight up by driving through the chest and extending the elbows.
  5. Finish with elbows extended without forcefully locking them, then lower the bar back to the pins with control. Use an appropriate load and safety pins set on both sides.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Barbell, Bench, Other
Difficulty
Intermediate

Technique tips

  1. Match pin height to your goal: use a height that lets you keep the shoulders stable and the bar path controlled.
  2. Keep the bar, wrists, and forearms aligned; bent-back wrists can reduce pressing control.
  3. Do not bounce the bar off the pins. Let it settle, then create tension before every press.
  4. Start lighter than your regular bench press, since each repetition begins without momentum.
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