Barbell Pin Chest Press

Muscles worked

Setup

1. Position a flat bench inside a power rack and set the safety pins to a height where the barbell sits 1-3 inches above your chest.
2. Lie flat on the bench with your eyes directly under the bar and plant your feet firmly on the floor.
3. Grip the barbell with a medium-width overhand grip, slightly wider than shoulder-width apart.
4. Retract your shoulder blades and create a slight arch in your lower back to stabilize your torso.

How to do it

1. Exhale as you drive the bar upward with maximum force until your arms are fully extended and locked out.
2. Inhale as you lower the barbell under control until it comes to a complete rest on the safety pins.
3. Pause for 1-2 seconds on the pins to eliminate all momentum before beginning the next repetition.
4. Maintain a consistent tempo: 1 second explosive concentric, 2 seconds controlled eccentric.

Form checklist

• Ensure the bar comes to a dead stop on the pins between every rep.
• Keep your elbows tucked at a 45-degree angle to protect the shoulders.
• Maintain constant tension in your core and glutes throughout the lift.
• Do not bounce the bar off the pins or use momentum to start the lift.

Pro tips

• Focus on 'breaking the bar' by trying to pull your hands apart to better engage the triceps and upper back.
• Drive your heels into the floor as you initiate the press to utilize leg drive for greater power output.

Make it harder

• Lower the pin height to increase the range of motion and challenge the bottom portion of the lift.
• Add resistance bands or chains to the barbell to increase tension at the top of the movement.

Frequently asked

What muscles does the barbell pin chest press work?

The barbell pin chest press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell pin chest press?

The barbell pin chest press uses barbell.

Is the barbell pin chest press good for beginners?

The barbell pin chest press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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