Pin Presses
Pin Presses is a strength - horizontal press from a dead stop exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Pectoralis major, Forearm muscles, Latissimus dorsi, Rhomboids, Middle trapezius, Deltoid
- Exercise type
- Strength - horizontal press from a dead stop
Exercise technique
- Rack
Place the bench in the rack and set both pins equally for the intended pressing range.
- Bar
Place the bar on the pins above the appropriate chest contact line.
- Setup
Lie on the bench and secure your shoulder blades and feet.
- Grip
Take a full grip at a width that keeps your wrist-to-elbow line vertical.
- Pretension
Before the bar moves, brace your torso and settle the bar in your palms.
- Press
Drive the bar quickly off the pins and extend your elbows.
- Reset
Lower slowly onto both pins and begin the next repetition only after a complete stop.
Key technique points
- Match the pin heights.
- Start each repetition from a dead stop.
- Do not bounce the bar off the pins.
- Keep your wrists beneath the bar.
- Keep your hips on the bench.
- Establish tension before pressing.
Common mistakes
Striking only one pin
Do not lower the bar unevenly and load only one side.
Using a bounce
Do not skip the bottom pause and gain speed from striking the pins.
Loose start
Do not jerk the load without abdominal and upper-back support.
Incorrect bar position
Do not start with the bar over your throat or face.
Bending the wrists backward
Do not press with the bar drifting toward your fingers.
Excessively short range
Do not raise the pins solely to use heavier weight without a clear technical purpose.
Frequently asked questions
Pin Presses: why is “Striking only one pin” a mistake?
Do not lower the bar unevenly and load only one side.
Pin Presses: why is “Using a bounce” a mistake?
Do not skip the bottom pause and gain speed from striking the pins.
Pin Presses: why is “Loose start” a mistake?
Do not jerk the load without abdominal and upper-back support.
Pin Presses: why is “Incorrect bar position” a mistake?
Do not start with the bar over your throat or face.
Pin Presses: why is “Bending the wrists backward” a mistake?
Do not press with the bar drifting toward your fingers.
Pin Presses: why is “Excessively short range” a mistake?
Do not raise the pins solely to use heavier weight without a clear technical purpose.
What should I focus on when doing Pin Presses?
Match the pin heights. Start each repetition from a dead stop. Do not bounce the bar off the pins. Keep your wrists beneath the bar. Keep your hips on the bench. Establish tension before pressing.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.