Pin Press
Exercise List / triceps
pin-press
The pin press is a barbell bench press variation involving a shortened range of motion – primarily through the use of a barbell rack’s safety pins.
How to do :
following these tips and tricks
Using a Narrow Grip
- To perform a repetition of the pin press, the lifter will begin by first adjusting the safety pins to the correct height. This is largely dependent on the lifter’s stance and proportions, but should ideally be just below the sticking point or weakness in their bench press technique. For example; if the lifter is having issues at full lock-out, the bar will rest on the pins several inches beneath full elbow extension.
- With the safety pins now at the correct height, the lifter will lie atop the exercise bench, scapula retracted, lower back arched and glutes pressed into the bench as they set their hands approximately shoulder-width apart along the bar.er.
- Now in the correct stance, the lifter unracks the bar and slowly lowers it down to the pins, allowing the bar to come to a full stop once it makes contact.
- Once the bar is arrested by the pins, the lifter explosively drives through their palms and presses the arms into full extension as rapidly as possible.
- Arms now fully extended with the bar back at its original starting height, the repetition is now considered to be complete.
Benefits of Pin-Press
- pressure applied by the pushing force enables the pectoral muscles ength in the chest muscles. (Learn How to Do a Chest Workout For Mass)
- ables the pectoral muscles ength in the chest muscles. (Le
- st. This increased metabolic rate can lead to a reduction in body fat, which can help to enhance muscle definition by making muscles more visible.
- The bench press can increase bone density by applying mechanical sity over time.
- This will help activate your legs and provide a stable base of support.
Pin Press – Muscles Worked
Pin presses are a compound exercise, targeting more than a single muscle group throughout its range of motion. These are much the same as other chest press exercises – being the triceps brachii, pectorals and anterior deltoid heads.
