Barbell bench pin press

Chest

🔧 Barbell ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Position a barbell across a flat bench within a power rack, securing it with safety pins. Lie back, feet firmly planted, maintaining a slight arch in your lower back, and grip the bar slightly wider than shoulder-width, keeping wrists straight. Press the weight upwards until your arms are fully extended, then lower it with control to the safety pins.

Muscles Worked

Pectoralis major

Secondary: Triceps, Front delt

Tips

Adjust safety pins to permit a complete range of motion. Engage your upper back and core for optimal power. Lower the weight deliberately to prevent bouncing. Use this exercise to improve your bench press lockout strength. Begin with lighter weights to prioritize proper form.

Similar exercises

Barbell bench press Chest, Upper arms, Shoulders · 🔧 Barbell 4/10 Barbell pin press Chest, Shoulders · 🔧 Barbell, Squat Rack, Flat Bench 4/10 Dumbbell bench press Chest · 🔧 Dumbbells 3/10 Barbell decline bench press Chest · 🔧 Barbell 4/10 Barbell incline bench press Chest · 🔧 Barbell 4/10 Barbell reverse grip bench press Chest · 🔧 Barbell 4/10 Barbell wide grip bench press Chest · 🔧 Barbell 4/10 Barbell paused bench press Chest · 🔧 Barbell 4/10

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