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Barbell Shoulder Pin Press
Barbell overhead press variation from safety pins targeting shoulders and triceps to build explosive starting strength and overcome sticking points in full-range presses.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Chest, Traps, Abs, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
8/10Long Head
Chest
5/10Upper Chest
Traps
4/10Upper Traps
Abs
3/10Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
120-180 seconds
How to Perform
Set safety pins in power rack at chin or eye level. Position barbell on pins, stand with feet shoulder-width, grip slightly wider than shoulders.
- Brace core and squeeze glutes.
- Drive barbell explosively off pins overhead.
- Push head forward as bar clears head.
- Fully extend arms at lockout with bar over shoulders.
- Control bar back to pins.
- Allow dead stop before next rep.
Coaching Tips
Form Cues
- Drive straight up
- Head through arms
- Elbows forward
- Core tight
- Wrists straight
Breathing
Inhale deeply before pressing, brace core, exhale during descent.
Tempo
2-0-1
Range of Motion
Press from pins at chin level to full arm extension overhead with bar aligned over shoulders.
Safety
Safety Notes
- Use rack safeties always
- Start with light weight
- Avoid if shoulder pain present
- Maintain neutral spine
- Warm up shoulders thoroughly
Spotting
Not typically needed due to rack safeties; for heavy sets beyond rack limits, spot from behind with hands under bar.
Common Mistakes
- Leaning back excessively
- Bouncing off pins
- Flaring elbows wide
- Hyperextending neck
When to Avoid
- Shoulder impingement
- Lower back injury
- Wrist instability
Flexibility Needed
- Shoulder flexion to 160 degrees
- Thoracic extension
- Ankle dorsiflexion for stability
Build Up First
- Master basic overhead press form
- Core bracing competency
- Grip strength for barbell
Also known as
Pin Press, Overhead Pin Press, Shoulder Pin Press
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