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Pin Presses

The Pin Presses primarily targets your Triceps, with support from Chest, Forearms, Lats, Middle Back, Shoulders. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Triceps Secondary muscles: Chest, Forearms, Lats, Middle Back, Shoulders

How to perform Pin Presses

  1. Step 1. Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
  2. Step 2. The bench should be set up in a power rack. Set the pins to the desired point in your range of motion, whether it just be lockout or an inch off of your chest. The bar should be moved to the pins and prepared for lifting.
  3. Step 3. Begin by lying on the bench, with the bar directly above the contact point during your regular bench. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
  4. Step 4. You can take a standard bench grip, or shoulder width to focus on the triceps. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
  5. Step 5. Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
  6. Step 6. Return the bar to the pins, pausing before beginning the next repetition.

Frequently asked questions

How do pin presses specifically target the triceps?

By starting the movement from a dead stop at a specific height, you eliminate the stretch reflex and force the triceps to generate maximum force during the lockout phase.

Where should the safety pins be positioned for this exercise?

Set the pins at your sticking point or roughly three to five inches off the chest. This range focuses the workload on the triceps rather than the pectorals.

What is a common mistake to avoid during the concentric phase?

Avoid bouncing the barbell off the pins to gain momentum. Allow the weight to settle completely for one second before pressing to ensure the triceps do all the work.

How can beginners safely progress with pin presses?

Beginners should start with a higher pin setting to limit the range of motion and master the lockout. Gradually lower the pins as tricep strength and elbow stability improve.

What are the recommended sets and reps for building tricep strength?

Perform 3 to 5 sets of 3 to 6 reps using heavy loads. Because this is a high-intensity movement, it is best programmed once per week to allow for adequate recovery.

Sample sets & reps for Pin Presses

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Body-Up — bodyweight
  • Body Tricep Press — bodyweight
  • Cable Incline Triceps Extension — cable

See all Triceps exercises →

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