Barbell Pin Close Grip Bench Press
Description
The barbell pin close grip bench press combines two strong techniques. The bar starts from pins set just above the chest, eliminating the stretch reflex, and the close grip emphasizes the triceps. The combination builds heavy triceps strength from a dead start with no momentum or rebound.
Muscle Group
Equipment Required
Barbell Pin Close Grip Bench Press Instructions
- Set safety pins in a power rack just above your chest level on the bench.
- Lie back on the bench with the loaded bar resting on the pins.
- Grip the bar with your hands shoulder-width or slightly closer.
- 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 triceps and chest.
- 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 Close Grip Bench Press Form & Visual
Barbell Pin Close Grip Bench Press Benefits
- Trains dead-stop pressing strength
- Eliminates the stretch reflex from below
- Builds heavy triceps strength
- Strong carryover to bench press lockout
- Useful for working through bench press sticking points
- Allows targeted training at specific positions
Barbell Pin Close Grip Bench Press Muscles Worked
- Triceps brachii
- Pectoralis major
- Anterior deltoid
- Anconeus
Barbell Pin Close Grip Bench Press Variations & Alternatives
- Close Grip Bench Press
- Pin Press
- Floor Press
- Barbell JM Bench Press
