Why should I do Pin OHP instead of the standard overhead press?

The Pin OHP removes the stretch reflex, forcing your muscles to produce force from a dead stop. It is particularly effective for overcoming plateaus and strengthening the mid-point of the lift.

Where should I set the pin height?

Most lifters set the pins at their 'sticking point,' which is typically around forehead or nose height. However, you can set them lower to work on the initial drive or higher to focus on the lockout.

Can I use Pin OHP as my main shoulder movement?

Yes, it can serve as a primary strength movement. Because it is taxing on the central nervous system, it is often performed with lower repetitions and higher intensity.

Pin OHP Guide: Build Explosive Shoulder Strength

Master the Pin OHP with our expert guide. Learn the proper technique to build shoulder power, break through plateaus, and improve your overhead press.

How to Perform

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

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

Primary movers

Shoulders

Stabilizers

Triceps
Upper Trapezius
Core
Upper Chest

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders