Chest
Pin Bench Press BB
A powerful variations used to eliminate momentum, build lockout strength, and bust through sticking points.
How to perform.
Follow the sequence — setup is half the lift.
Set the safety pins in a power rack to a height that places the barbell a few inches above your chest.
Lie flat on the bench and position yourself so the bar is directly over your mid-chest or your specific sticking point.
Grip the barbell with hands slightly wider than shoulder-width and plant your feet firmly on the floor.
Retract your shoulder blades into the bench and take a deep breath to create internal tension.
Press the bar upward forcefully from a dead stop until your elbows are fully locked out.
Lower the bar under control until it rests completely on the pins, allowing the weight to settle for one second before the next rep.
Exhale at the top of the movement and maintain a tight posture throughout the entire set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bouncing the bar off the pins to gain momentum.
- Losing tension in the upper back and core during the rest phase.
- Setting the pins too high, which significantly reduces the effective range of motion.
- Flaring the elbows excessively, which can place undue stress on the shoulder joints.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.