CHEST · COMPOUND
Pin Press
A partial-range barbell press starting from safety pins at a selected height.
Primary musclesChest, Triceps
Secondary musclesFront delts
EquipmentBarbell, Rack, Bench
DifficultyAdvanced · Horizontal Push
How to perform
- Set the pins at the intended starting point and secure the bench.
- Press the bar upward from the pins with control.
- Lower it back to the pins and reset each repetition.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the chest as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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