Strength Training · Bodybuilding · Powerlifting
Pin Bench Press
The pin bench press starts each rep with the bar resting on rack safeties. It trains your chest, triceps, and shoulders to press from a dead stop rather than relying on a rebound.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Center a flat bench inside the power rack.
- Set both safety supports to the same height for your chosen starting position.
- Place the bar across the supports.
- Lie with your chest beneath the bar, feet flat on the floor, and head and hips resting on the bench.
- Take an even, thumbs-around grip with your forearms vertical beneath the bar.
- Press the bar upward and slightly toward your shoulders until your elbows are straight.
- Lower the bar under control onto both supports.
- Let the bar settle completely before starting another rep.
Form cues
- Keep your shoulder blades squeezed together.
- Brace before the bar leaves the pins.
- Keep your knuckles pointed toward the ceiling.
- Drive through your feet without lifting hips.
Common mistakes
- Bouncing off the supportsTreat every rep as a new start rather than using the impact to launch the next press.
- Elbows flaring straight outKeep your upper arms at a comfortable angle roughly halfway between your sides and shoulder level.
- Uneven contact with the pinsKeep both ends of the bar level throughout the descent so neither side strikes first.
Safety
A failed press can trap or strike you if the supports are too low or incorrectly secured. Jerking a heavy bar off the pins can strain your shoulders or elbows.
- Check that the supports are locked in place and rated for your load.
- Test with an empty bar that the supports keep it clear of your chest and neck even when you relax your arch.
- Secure the plates with collars before working sets.
- Start lighter than your usual bench press load; stop the set if you need to jerk the bar to move it.
If the dead-stop position causes shoulder, elbow, or wrist pain, use a lighter load or higher starting position and seek professional advice if pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar
- Flat Bench
- Power Rack
- Rack Safety Supports
- Weight Plate
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3–4
- Target
- 4–6 reps
- Rest
- 2 min
Keep the support height consistent between sessions so your logged loads reflect the same range of motion.