Pin Press
A bench press started from a dead stop on safety pins inside a power rack. With no lowering phase to build momentum, it develops starting strength at whatever sticking point you set the pins to.
Primary muscles
- Triceps
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Lats (Latissimus Dorsi)
- Sets
- 3–5
- Reps
- 1–5
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Set a bench inside a power rack with the pins at your sticking point, rest the bar on them and lie underneath with the bar over your usual touch point, shoulder blades pinched and feet planted.
Grip the bar and squeeze it hard, pulling yourself tight into the bench.
Drive the bar off the pins as hard as you can to full lockout.
Lower it under control until it rests back on the pins.
Let the bar settle for a second before pressing the next rep.
Breathing: Brace before each press off the pins, exhale near lockout.
Coaching tips
Get tight before you push
Bend the bar apart
Dead stop every rep
Common mistakes
Bouncing the bar off the pins
Pins set out of line with your normal bar path
Losing tightness while the bar rests
Safety notes
Check both pins are at the same height and fully seated before loading the bar.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.