Arms
The main muscle group listed for this exercise.
Exercise guide
Pin Presses
Pin Presses is an intermediate-level arm exercise performed with a barbell. It also involves the chest, back, and shoulders.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Arms
Pin Presses also involves chest, back, shoulders.
Powerlifting
Movement pattern: press. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Pin Presses
- Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
- The bench should be set up in a power rack. Set the pins to the desired point in your range of motion, whether it just be lockout or an inch off of your chest. The bar should be moved to the pins and prepared for lifting.
- Begin by lying on the bench, with the bar directly above the contact point during your regular bench. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
- You can take a standard bench grip, or shoulder width to focus on the triceps. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
- Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
- Return the bar to the pins, pausing before beginning the next repetition.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Clean and Press
Clean and Press is an intermediate-level shoulder exercise performed with a barbell. It also involves the core, legs, glutes, back, and arms.
View exerciseNeck Press
Neck Press is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseSeated Barbell Military Press
Seated Barbell Military Press is an intermediate-level shoulder exercise performed with a barbell. It also involves the arms.
View exerciseStanding Barbell Press Behind Neck
Standing Barbell Press Behind Neck is an intermediate-level shoulder exercise performed with a barbell. It also involves the arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Pin Presses.
What muscles does Pin Presses work?
Pin Presses primarily trains the arms and also involves the chest, back, and shoulders.
Is Pin Presses beginner-friendly?
It is listed as intermediate.
What equipment do I need for Pin Presses?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.