Pin Presses
The Pin Presses is a intermediate compound movement that activates 6 muscle groups simultaneously. It primarily targets the Triceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. The chest and forearms and lats and middle back and shoulders assist as stabilizers throughout the range of motion.
How to Pin Presses
- 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
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
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
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
Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
- 6
Return the bar to the pins, pausing before beginning the next repetition.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Pin Presses work?
The Pin Presses primarily works the Triceps. Secondary muscles include the Chest, Forearms, Lats, Middle Back, Shoulders, which assist during the movement.
Is the Pin Presses good for beginners?
The Pin Presses is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Pin Presses?
You need barbell to perform the Pin Presses. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.