Pin Presses
How to do the Pin Presses with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Forearms, Lats, Mid Back, Shoulders
Barbell
How to do the Pin Presses
- 1
Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
- 2
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.
- 3
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.
- 4
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.
- 5
Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
- 6
Return the bar to the pins, pausing before beginning the next repetition.
Log it, see it on your body.
Every Pin Presses set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More triceps exercises
Pin Presses: common questions
What muscles does the Pin Presses work?
The Pin Presses primarily works the Triceps. It also recruits the Chest, Forearms, Lats, Mid Back and Shoulders as supporting muscles.
Is the Pin Presses suitable for beginners?
The Pin Presses is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Pin Presses?
To do the Pin Presses you'll need a barbell.
Is the Pin Presses a compound or isolation exercise?
The Pin Presses is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Pin Presses with correct form?
Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion. Follow the full step-by-step above for the complete movement.
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