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Barbell Pin Bench Press
Author
Owen JonesUpdated
17 Sep 2024- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Barbell Pin Bench Press helps develop strength and hypertrophy of the triceps and pectorals. It also improves bench press technique, muscle coordination, and stability necessary for heavier and more advanced pressing training.
Exercise Instructions
-
Step 1
Place the bench on the power rack with safety pins. Place the pins a few inches above your chest. -
Step 2
Lie on a bench with the barbell directly above your chest, where you would naturally stop on a normal bench press. Grasp the barbell with an overhand grip, shoulder-width apart. -
Step 3
Squeeze your body and move the bar up as fast as possible until your arms are completely locked. Return the weight back to the starting position.
Muscle Groups
Barbell Pin Bench Press targets Delts, Pecs, Shoulders, Triceps as seen below.
Exercise Tips
- Keep your hips on the bench throughout the movement.
- Don't bounce the bar off your chest. Move the bar in a controlled manner.
- Remember to wrap your thumbs around the bar to ensure safety.
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