Pin Presses

Pin presses are a powerful tool for improving your bench press lockout or training around shoulder limitations. By focusing on the upward push, you develop starting strength in the triceps and chest.

Instructions

1. Set a flat bench inside a power rack and position the safety pins at your desired range—just above the chest for a full press or higher for lockout work.
2. Place the barbell on the pins and load your desired weight.
3. Lie on the bench so the bar is directly above your chest or target position. Retract your shoulder blades and maintain tension through your upper back.
4. Grip the bar at shoulder width or slightly wider. Keep your wrists, elbows, and barbell aligned throughout.
5. Press the bar upward forcefully, keeping your elbows tucked.
6. Lower the bar back to the pins with control and pause briefly before the next rep.