{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Pin OHP",
      "kind": "abbreviation"
    },
    {
      "text": "Overhead Pin Press",
      "kind": "common"
    },
    {
      "text": "Barbell Overhead Press from Pins",
      "kind": "common"
    },
    {
      "text": "Anderson Overhead Press",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-lateral",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "abduction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "powerlifting",
      "hypertrophy"
    ],
    "movement_patterns": [
      "vertical-push",
      "push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "barbell"
      ],
      [
        "power-rack"
      ]
    ]
  },
  "external_ids": {
    "wger": "1439"
  },
  "id": "oec:barbell-pin-overhead-press",
  "instructions": {
    "setup": [
      "Set the safety pins in a power rack to your target height, typically around chin, nose, or forehead level.",
      "Rest the barbell across the pins and load the desired weight.",
      "Step directly beneath the bar in a hip- to shoulder-width parallel stance.",
      "Grip the bar slightly outside shoulder width with a pronated grip and tuck your forearms vertically under the bar."
    ],
    "steps": [
      "Brace your core, squeeze your glutes, and tilt your head back slightly to clear the bar path.",
      "Drive the barbell straight up off the pins forcefully until your elbows reach full overhead extension.",
      "Push your head forward into a neutral position once the bar clears your forehead so it finishes balanced over your midfoot.",
      "Lower the bar back down under control until it comes to a complete rest on the pins.",
      "Pause for a full second to dissipate momentum before beginning the next repetition."
    ],
    "breathing": "Take a deep breath and brace your abdominal wall before pressing off the pins, and exhale as you reach lockout overhead.",
    "cues": [
      "Drive from a dead stop",
      "Keep forearms vertical",
      "Squeeze your glutes",
      "Push your head through at the top"
    ],
    "common_faults": [
      {
        "fault": "Bouncing the bar off the safety pins to create momentum.",
        "correction": "Bring the bar to a dead stop on the pins on every repetition before pressing again."
      },
      {
        "fault": "Hyperextending the lumbar spine to turn the movement into an incline press.",
        "correction": "Firmly contract your glutes and abdominals throughout the press to maintain a neutral spine."
      },
      {
        "fault": "Flaring elbows out too wide at the start.",
        "correction": "Keep elbows slightly tucked forward directly beneath your wrists."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure both safety pins are set to the exact same height and securely locked in the rack.",
        "Do not drop the barbell aggressively onto the safety pins to avoid damaging equipment or losing control."
      ],
      "spotter": "not-needed",
      "safeties": true
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Barbell Pin Overhead Press",
  "previous_ids": [
    "oec:pin-ohp"
  ],
  "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 OHP",
        "url": "https://wger.de/en/exercise/1439/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "M9"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:barbell-overhead-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-overhead-press"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "load_position": "front-rack",
    "position": "standing",
    "range": "pin",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A vertical barbell press initiated from a dead-stop on safety pins to develop concentric starting power and target specific overhead sticking points."
}