Exercise guide
Pin Presses
The Pin Press is a bench-press variation that begins from safety pins set inside a power rack. It can train force production from a dead stop or emphasize a selected portion of the pressing range.
Training context
Why Pin Presses Can Be Useful
Pins can target a sticking point, overload the upper range, or reduce the range when a full bench press is not being trained. The triceps often receive greater emphasis when the pins are set near lockout.
The stretch reflex is reduced only when the bar settles completely on the pins between repetitions. Lowering the bar to the pins still includes an eccentric phase.
Technique overview
Let the bar settle before each press
Set both pins to equal height and position the bench so the bar contacts them at the intended point. Establish a normal bench setup, press the bar from a motionless start, and lower it evenly back to the pins. Pause without losing body position before beginning the next repetition.
Treat this as an overview and use a range, pace, and setup you can control.