Pin Presses

Pin presses are like a bear pushing a heavy log off a ledge: no bounce, just pure power from a dead stop. Set the pins where you want to get stronger, get tight on the bench, then press the bar up with steady paw-power. Great for building a stronger bench lockout.

Instructions

1. Set a flat bench inside a power rack and set safety pins to the desired starting height (commonly around mid-range or just above the chest).
2. Place the barbell on the pins and load weight. Set J-hooks so unracking is safe and comfortable if needed.
3. Lie on the bench with eyes under the bar, feet planted, and upper back tight with shoulder blades pulled down and back.
4. Grip the bar slightly wider than shoulder width and brace your torso.
5. From the dead stop on the pins, press the bar upward to full elbow extension while keeping wrists stacked over elbows.
6. Lower the bar under control back to the pins and let it settle completely before the next rep.
7. Repeat for the desired reps, maintaining consistent pauses and tightness.

Benefits

• Builds starting strength by removing the stretch reflex
• Improves bench press lockout and mid-range power
• Allows targeted overload of specific sticking points
• Encourages consistent bar path and tight setup
• Can reduce shoulder stress compared to full-range benching for some lifters (depending on pin height)

Key Points

• Let the bar come to a complete dead stop on the pins each rep (no touch-and-go).
• Stay tight: squeeze the bar, brace, and keep shoulder blades retracted and depressed.
• Use leg drive without letting hips rise off the bench.
• Keep forearms near vertical at the bottom position for efficient force transfer.
• Choose pin height based on your weak point (lower pins for off-the-chest strength, higher pins for lockout).

Common Mistakes

• Bouncing the bar off the pins instead of pausing
• Losing upper-back tightness between reps
• Setting pins too high or too low for the intended goal
• Flared elbows and poor wrist stacking
• Letting hips pop up or feet shift during the press
• Slamming the bar into the pins on the descent