Pin Presses

A bench press variation emphasizing the triceps by limiting the range of motion.

Instructions

• Start with a barbell placed on safety pins set just above your chest level.
• Lie on the bench beneath the barbell, aligning it with your chest.
• Grip the barbell with a shoulder-width grip or slightly wider, as preferred.
• Engage your core and unrack the barbell by extending your arms.
• Lower the barbell slowly until it contacts the safety pins.
• Pause briefly, then press the barbell back up to the starting position.
• Repeat the movement for the desired number of repetitions.

Common Mistakes to Avoid

• Not setting the pins at the correct height, which may result in inadequate range of motion.
• Relying on momentum instead of controlling the movement.
• Arching the back excessively to lift more weight.
• Not engaging the core, leading to a lack of stability.

Additional Information