Barbell Pin Chest Press
Description
The barbell pin chest press is a bench press variation where the bar starts from pins set at chest level. Each rep begins from a complete dead stop, eliminating the stretch reflex and bounce. It builds raw concentric pressing strength right at the bottom of the bench press range.
Muscle Group
Equipment Required
Barbell Pin Chest Press Instructions
- Set safety pins in a power rack at chest level when lying on the bench.
- Lie back on the bench with the loaded bar resting on the pins.
- Grip the bar slightly wider than shoulder-width.
- Plant your feet flat and pull your shoulder blades back.
- Brace your core and engage your lats.
- Drive the bar off the pins explosively, pressing through your chest and triceps.
- Lock out at the top with arms fully extended.
- Lower the bar back down to the pins with control. Reset before the next rep.
Barbell Pin Chest Press Form & Visual
Barbell Pin Chest Press Benefits
- Builds dead-stop pressing strength
- Eliminates the stretch reflex
- Trains the bench press from its weakest position
- Useful for breaking through bench press sticking points
- Forces strict bracing and form
- Strong carryover to competition bench press
Barbell Pin Chest Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
Barbell Pin Chest Press Variations & Alternatives
- Pin Press
- Floor Press
- Barbell Pause Bench Press
- Barbell Bench Press
