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Barbell Close-Grip Pin Press
Barbell close-grip pin press that targets triceps and chest to build starting strength and lockout power; performed from safety pins in a rack to emphasize concentric pressing force.
About Exercise
Equipment
Barbell, Flat Bench, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps, Chest
Secondary Muscles
Abs, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Chest
8/10Mid Chest, Upper Chest
Shoulders
7/10Anterior Delts
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
4-8 reps
Rest Between Sets
180-240 seconds • Longer for heavy sets
How to Perform
Position a flat bench inside a power rack with safety pins set just above your chest when lying down. Load the barbell evenly and unrack it to full extension over your lower chest.
- Grip the bar shoulder-width with thumbs wrapped around.
- Lower the bar controlled to rest fully on the pins with elbows tucked.
- Pause 1-2 seconds on the pins without bouncing.
- Drive the bar explosively upward to full elbow lockout.
- Maintain shoulder blades retracted and core braced throughout.
- Repeat for reps, then rack the bar securely.
Coaching Tips
Form Cues
- Tuck elbows at 45 degrees
- Retract shoulder blades
- Drive through heels
- Push bar toward chin
- Brace core tight
- Explode off pins
Breathing
Inhale deeply before lowering, brace your core, and exhale forcefully during the press.
Tempo
2-2-1
Range of Motion
Start from dead stop on pins just above chest; press to full elbow extension with bar over lower chest.
Safety
Safety Notes
- Use power rack with secure pins
- Start with light weight to check setup
- Avoid if acute elbow or shoulder pain
- Keep wrists straight
- Collars on bar for plate security
- Do not drop bar; control to pins
Spotting
Not typically needed due to rack safeties; if heavy, have spotter assist unracking and stand by for emergencies.
Common Mistakes
- Flaring elbows wide
- Bouncing bar off pins
- Lifting hips off bench
- Uneven grip width
- Arching back excessively
- Pressing without full pause
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Wrist instability
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist extension flexibility
Build Up First
- Master basic bench press form
- Hip hinge and core bracing competency
Also known as
Close Grip Pin Press, Pin Press Close Grip, Close-Grip Board Press
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