Why should I do pin presses instead of regular bench presses?

Pin presses eliminate the stretch-shortening cycle by starting from a dead stop. This forces your muscles to produce more force from a static position, which helps improve explosive power and strengthens specific weak points in your lift.

How long should the bar rest on the pins between reps?

The bar should rest for one to two seconds to ensure all kinetic energy is dissipated. This ensures every repetition starts from a true dead stop without any assistance from momentum.

What height should I set the pins at?

The height depends on your goals, but most lifters set the pins 2 to 4 inches above the chest. This typically corresponds to the 'sticking point' where most people fail during a standard bench press.

Pin Bench Press Guide: Build Raw Pressing Power

Master the Pin Bench Press to eliminate momentum and increase lockout strength with our step-by-step guide and professional training tips.

How to Perform

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

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

Primary movers

Chest

Stabilizers

Triceps
Anterior Deltoids
Core

Related Guides

Chest · Chest