Description

Barbell pin presses involve pressing a barbell from a set of safety pins in a power rack. This exercise helps strengthen the sticking point of the bench press and build tricep strength.

Starting Position

Position yourself on the bench with the safety pins set just above chest level. Grip the barbell with a moderate width and unrack it from the pins.

Technical Execution

Lower the barbell under control until it touches the pins, then press it forcefully back up to the starting position. Maintain tightness and proper form throughout.

Range of Motion

The range of motion for barbell pin presses is typically limited compared to a full bench press due to the starting position from the pins.

Variations

Variations of this exercise include using different grip widths, varying the height of the safety pins, or incorporating pauses at various points.

Common Mistakes

Common mistakes include using improper grip width, not maintaining tightness throughout the body, and failing to bring the barbell to a complete stop on the pins.

Practical Advice

Ensure proper setup with the safety pins set at the desired height. Use a controlled tempo during the lift, focusing on explosiveness.

Additional Notes

This exercise is often used by powerlifters to address weak points in the bench press. It can be beneficial for improving lockout strength.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

triceps

Secondary Muscles