How To Do A Barbell Bench Press Pin Press
Barbell Bench Press - Pin Press
*Purpose:*
The Pin Press is a variation of the traditional bench press that focuses on building strength in the lockout portion of the lift. It’s particularly useful for targeting sticking points and increasing overall pressing power.
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*Setup:*
1. **Equipment**: Set up a bench inside a power rack or squat rack with adjustable safety pins. You’ll need a barbell and weight plates.
2. **Pin Height**: Adjust the safety pins so they are set at your desired height. Typically, this height is at or just above the chest when the bar is at the lowest point of the bench press. Common heights are either just off the chest or at the midpoint of the lift.
3. **Bench Positioning**: Position the bench underneath the barbell so that when you lie on it, the bar is directly over your chest.
4. **Grip and Bar Setup**: Lie on the bench, grasp the barbell with a grip slightly wider than shoulder-width. Your feet should be flat on the ground, and your back should have a slight arch, with your shoulder blades pulled together and down.
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*Execution:*
1. **Starting Position**: Begin with the barbell resting on the pins. Unlike a regular bench press, you’ll start from a dead stop position, eliminating any momentum.
2. **Brace**: Take a deep breath and brace your core, keeping your upper back tight and your feet planted.
3. **Press**: Drive the barbell upwards by extending your arms, pressing through your chest and triceps. Focus on a controlled, powerful movement.
4. **Lockout**: Press the bar all the way up until your arms are fully extended, making sure to maintain tension in your upper body throughout the lift.
5. **Lower the Bar**: Lower the barbell back down to the pins under control, keeping your elbows tucked slightly in to protect your shoulders. The bar should come to a complete stop on the pins before you begin the next rep.
6. **Repeat**: Perform the desired number of repetitions, ensuring that each rep starts from a dead stop on the pins.
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*Tips:*
**Controlled Movement**: Focus on controlling the bar during both the press and the descent. Avoid bouncing the bar off the pins to ensure you’re building strength from the dead stop.
**Tight Setup**: Keep your entire body tight and engaged throughout the lift. This includes maintaining a strong grip on the bar and keeping your shoulders, back, and legs stable.
**Range of Motion**: The height of the pins will determine the range of motion. Experiment with different heights to target various sticking points or weaknesses in your bench press.
**Breathing**: Exhale as you press the bar up, and inhale as you lower it back down.
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*Benefits:*
**Strengthens the Lockout**: Great for improving the top portion of the bench press, where many lifters tend to struggle.
**Develops Power**: The dead-stop nature of the lift builds explosive pressing power by forcing your muscles to engage fully from a static position.
**Improves Technique**: Helps identify and correct weaknesses in your bench press form by isolating specific portions of the lift.
The Barbell Bench Press - Pin Press is a powerful tool in any strength training program, especially for those looking to increase their bench press numbers or overcome specific sticking points.