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Barbell Pin Press
Barbell press from safety pins in a rack that targets chest, triceps, and front shoulders to build lockout strength and explosive power; used to overcome sticking points in bench pressing.
About Exercise
Equipment
Barbell, Squat Rack, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps, Chest
Secondary Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
9/10Lateral Head, Medial Head, Long Head
Chest
8/10Upper Chest, Mid Chest
Shoulders
7/10Anterior Delts
Abs
4/10Programming
Typical Rep Range
4-8 reps
Rest Between Sets
120-180 seconds
How to Perform
Position a flat bench inside a power rack and set safety pins just above chest level. Load the barbell on the pins and lie on the bench with eyes under the bar.
- Grip the bar slightly wider than shoulders with thumbs wrapped.
- Plant feet flat and arch back slightly, pulling shoulder blades down.
- Inhale and brace core.
- Explode bar off pins by driving through chest and triceps.
- Extend arms to full lockout above chest.
- Lower bar controlled to pins and stop fully.
- Repeat from dead stop.
Coaching Tips
Form Cues
- Drive through heels
- Shoulders retracted
- Elbows at 45 degrees
- Explode off pins
- Maintain arch
Breathing
Inhale deeply before pressing, brace core, and exhale during the lockout.
Tempo
2-1-1
Range of Motion
From pins 3-5 inches above chest to full arm extension with bar over shoulders.
Safety
Safety Notes
- Set pins to prevent bar crush
- Use full grip, no suicide grip
- Start light to master form
- Avoid if acute shoulder pain
- Collar plates only if safe
Spotting
Spot from behind for heavy sets; assist at chest level if needed, or use rack safeties for solo training.
Common Mistakes
- Bouncing off pins
- Flared elbows
- Incomplete stop
- Poor shoulder position
- Sagging hips
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Recent pectoral strain
Flexibility Needed
- Shoulder flexion to 90 degrees
- Thoracic extension
- Wrist flexibility
Build Up First
- Master basic bench press form
- Core bracing competency
- Grip strength for bar control
Also known as
Pin Bench Press, Board Press Alternative, Dead Stop Bench Press
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