Shoulders
Pin OHP
A powerful overhead press variation designed to eliminate momentum and build explosive strength from a dead stop.
How to perform.
Follow the sequence — setup is half the lift.
Set the safety pins in a power rack at a height between your chin and forehead level.
Place a barbell on the pins and stand with your feet shoulder-width apart, gripping the bar slightly wider than your shoulders.
Position yourself directly under the bar with your forearms vertical and your core braced tightly.
Press the bar forcefully toward the ceiling until your elbows are fully locked out at the top of the movement.
Lower the barbell under control until it comes to a complete, momentary rest on the safety pins.
Pause for one second to ensure all elastic energy is dissipated before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bouncing the bar off the pins to gain momentum.
- Excessive arching of the lower back during the lockout phase.
- Uneven hand placement causing the bar to tilt during the press.
- Failing to come to a dead stop between repetitions.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.