Barbell Pin Bench Press
oec:barbell-pin-bench-press
A barbell bench press variation where the bar pauses on safety pins at a designated height to build concentric power and eliminate sticking points.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Pin Bench Press, Pin Press, Rack Press, Rack Bench Press, Pin Bench Press BB
How to do it
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.
Movement
- 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
- Bouncing the barbell off the safety pins.
- Bring the bar to a complete, dead stop on the pins before pressing up to eliminate elastic energy.
- Losing torso tightness and scapular retraction when resting on the pins.
- Keep your back arched, shoulder blades pinned together, and upper body completely tight even while the bar rests on the pins.
- Uneven contact where one side hits the pins before the other.
- Ensure your grip is centered and lower the bar symmetrically along a consistent bar path.
Safety
- 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.
Muscles
Joints
- Shoulder: Horizontal adduction, Flexion
- Elbow: Extension
- Shoulder blade: Isometric stabilization
Details
- Movement
- Horizontal push, Push
- Modality
- Strength, Powerlifting, Hypertrophy
- Mechanics
- compound
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- Barbell; Power rack; Flat bench or Adjustable bench
- Record
- Repetitions and Load
- Load
- external, total
Related
- variation of Barbell Bench Press
Sources
- wger: Pin Bench Press BB, by M9 (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.