How to Do Pin Presses
Start and end of one clean rep of Pin Presses.
Quick facts
| Primary muscle | Triceps |
|---|---|
| Secondary muscles | Chest, Forearms, Back, Shoulders |
| Equipment | Barbell |
| Category | Powerlifting |
How to perform 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.
Muscles worked
- Triceps (primary): straightens the elbow to lock out every press and pushdown.
- Chest (secondary): pushes the arms forward and across the body — your horizontal pressing power.
- Forearms (secondary): controls your grip and keeps the wrist steady under load.
- Back (secondary): pulls the arms down and toward the torso and keeps the spine stable.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Fix the elbows in place and let only the forearms move, keeping the load on the triceps.
- Keep the bar path close and stacked over your mid-foot; letting it drift forward wastes force and loads the lower back.
- Rehearse your setup identically on every rep; dependable strength is built on one groove you can trust.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Letting the elbows flare and drift forward so the shoulders quietly take over.
- Loading the bar heavier than your form allows and turning strict reps into a whole-body heave.
- Changing your setup rep to rep so the groove never becomes automatic.
Frequently asked questions
What muscles does Pin Presses work?
Pin Presses mainly works the triceps, with the chest, forearms, back, shoulders helping as secondary movers.
What equipment do I need for Pin Presses?
Pin Presses needs a barbell and plates (plus a rack or bench where the movement calls for one).
How many sets and reps should I do for Pin Presses?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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