Chest
Pin Press
The Pin Press is a strength exercise with a barbell for your chest. Share of the load in the Zulta muscle model: mid chest 27%, triceps (lateral head) 15% and front delts 13%.
Also known as: pin bench press
How to do it
- Set a flat bench inside a power rack and put the safety pins at the height where the bar sits a few centimetres above your chest.
- Rest the loaded bar on the pins and lie under it with your eyes under the bar.
- Grip the bar at your bench width and set your shoulder blades and feet.
- Press the bar off the pins to straight arms.
- Lower it back to rest fully on the pins, let it settle, then press again.
Tips
- Build full tension before each press so the bar leaves the pins in one push.
- Set the pins to target the part of the press where you usually slow down.
Common mistakes
- Bouncing the bar off the pins.
- Losing the upper back position between reps.
- Pressing the bar forward away from the pins' line.
Muscles worked by the Pin Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A narrow grip or lockout range raises triceps demand (Lehman 2005). Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Pin Press alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
- Close Grip Bench Press
- Close Grip EZ Bar Press
- Close Grip Dumbbell Press
- Smith Machine Close Grip Bench Press
Similar exercises
Frequently asked questions
What muscles does the Pin Press work?
Mainly the mid chest and triceps (lateral head). The front delts, upper chest, triceps (medial head), lower chest and triceps (long head) assist.
Is the Pin Press good for beginners?
The Pin Press is rated intermediate. If you are new, learn the Close Grip Bench Press first and build up from there.
What is a good alternative to the Pin Press?
For example the Board Press, Close Grip Bench Press and Smith Machine Close Grip Bench Press. They train mostly the same muscles, some with different equipment.
How do you make the Pin Press harder?
Add weight or reps, or move on to the Cambered Bar Bench Press and Spoto Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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