{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Pin Bench Press",
      "kind": "common"
    },
    {
      "text": "Pin Press",
      "kind": "common"
    },
    {
      "text": "Rack Press",
      "kind": "common"
    },
    {
      "text": "Rack Bench Press",
      "kind": "common"
    },
    {
      "text": "Pin Bench Press BB",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "pectoralis-major-sternal",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "synergist"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "stabilizer"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-adduction",
          "flexion"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "powerlifting",
      "hypertrophy"
    ],
    "movement_patterns": [
      "horizontal-push",
      "push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "transverse",
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "barbell"
      ],
      [
        "power-rack"
      ],
      [
        "bench",
        "adjustable-bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "1436"
  },
  "id": "oec:barbell-pin-bench-press",
  "instructions": {
    "setup": [
      "Position a flat bench inside a power rack and set the safety pins to your target height, typically one to three inches off your chest or at your specific sticking point.",
      "Lie supine on the bench with your eyes directly under the racked barbell.",
      "Retract and depress your scapulae, drive your feet into the floor, and grasp the barbell with a full, pronated grip slightly wider than shoulder-width.",
      "Unrack the barbell and establish full control directly over your chest with locked elbows."
    ],
    "steps": [
      "Inhale, brace your core, and lower the barbell under control until it comes to a complete rest on the safety pins.",
      "Pause for a deliberate second on the pins while maintaining muscular tension and your arched upper-back setup.",
      "Drive your feet into the ground and press the barbell explosively off the pins back to the starting lockout position.",
      "Stabilize the barbell at lockout before beginning the next repetition."
    ],
    "breathing": "Take a deep breath and brace your torso before descending, hold your breath through the pause on the pins, and exhale forcefully through or after the lockout.",
    "cues": [
      "Maintain tension on the pins; don't collapse.",
      "Drive the floor away with your feet.",
      "Explode off the pins with maximum intent."
    ],
    "common_faults": [
      {
        "fault": "Bouncing the barbell off the safety pins.",
        "correction": "Bring the bar to a complete, dead stop on the pins before pressing up to eliminate elastic energy."
      },
      {
        "fault": "Losing torso tightness and scapular retraction when resting on the pins.",
        "correction": "Keep your back arched, shoulder blades pinned together, and upper body completely tight even while the bar rests on the pins."
      },
      {
        "fault": "Uneven contact where one side hits the pins before the other.",
        "correction": "Ensure your grip is centered and lower the bar symmetrically along a consistent bar path."
      }
    ],
    "safety": {
      "precautions": [
        "Double-check that the safety pins are set at identical heights on both sides of the rack.",
        "Ensure the bar is safely aligned to contact both pins smoothly without clipping rack uprights."
      ],
      "spotter": "recommended",
      "safeties": true
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "rir",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Barbell Pin Bench Press",
  "previous_ids": [
    "oec:pin-bench-press-bb"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Pin Bench Press BB",
        "url": "https://wger.de/en/exercise/1436/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "M9"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:barbell-bench-press"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "wide"
    },
    "position": "supine",
    "range": "pin"
  },
  "status": "active",
  "summary": "A barbell bench press variation where the bar pauses on safety pins at a designated height to build concentric power and eliminate sticking points."
}