Pin Presses
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
Starting position
End position
How to Do Pin Presses
- Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
- 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.
- 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.
- 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.
- Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
- Return the bar to the pins, pausing before beginning the next repetition.
Muscles Worked
Alternatives to Pin Presses
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Bench Press - Powerlifting
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
-
2
Board Press
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
-
3
Dumbbell Floor Press
An intermediate compound powerlifting exercise that works the triceps, using dumbbells.
-
4
Reverse Band Bench Press
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
-
5
Chain Handle Extension
An intermediate isolation powerlifting exercise that works the triceps.
-
6
Floor Press
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
-
7
Floor Press with Chains
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
-
8
Bench Press with Chains
An advanced compound powerlifting exercise that works the triceps, using a barbell.
-
9
Close-Grip Push-Up off of a Dumbbell
An intermediate compound strength exercise that works the triceps, needing no equipment.
-
10
Lying Dumbbell Tricep Extension
An intermediate isolation strength exercise that works the triceps, using dumbbells.
Frequently Asked Questions
What muscles do pin presses work?
Pin Presses primarily works the triceps. The chest, forearms, upper back and shoulders assist as secondary muscles.
What equipment do I need for pin presses?
Pin Presses uses barbell.
Pin Presses: is it suitable for beginners?
Pin Presses is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of pin presses?
Bench Press - Powerlifting, Board Press, Dumbbell Floor Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my pin presses reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; pin presses can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Pin Presses with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.