Pin Bench Press

What is Pin Bench Press:

The Pin Bench Press is a variation of the traditional bench press performed inside a power rack or squat rack, where the barbell rests on safety pins or spotter arms set at a specific height. This height is typically aligned with a lifter’s sticking point — the portion of the bench press where most lifters struggle, such as just above the chest or at mid-range. The movement begins from a dead stop on the pins, eliminating the elastic energy from the eccentric (lowering) phase, thereby focusing entirely on raw pressing power. This makes it an excellent exercise for developing explosive strength, improving lockout performance, and breaking through plateaus.

Key Benefits:

  • Size and Strength: Targets the chest, triceps, and front delts, promoting muscle growth and strength improvement.
  • Addressing Sticking Points: Targets specific ranges of motion to overcome sticking points, potentially improving the overall overhead press and breaking plateaus.
  • Joint Stability: Enhances shoulder and elbow stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves shoulder flexion strength, elbow extension strength, and overall fitness, translating to improved performance in daily activities and sports.
  • Reduces Fatigue: Minimizes eccentric (lowering) phase due to reduced range of motion, reducing overall fatigue during training.

Variations:

  • Bench Press: The traditional bench press exercise variation.
  • Incline Bench Press: Performing the bench press in a declined body position, allowing biasing of the upper pecs.
  • High-Pin Press: Pins set at a height where the arms are nearly extended to focus on lockout strength.
  • Mid-Pin Press: Pins set at a height just above the very bottom to eliminate the bottom range (where the pecs are most active) for whatever reason, like an injury.

How to perform Pin Bench Presses:

  • Set Up: Position the safety pins in a power rack at your desired height and place the barbell on the pins.
  • Starting Position: Grip the bar slightly wider than shoulder-width apart, depress and retract your scapulae, arch your lower back slightly, and position the bar over you accordingly
  • Execution: Brace your core and press the barbell upward until your arms are fully extended.
  • Return and Repeat: Lower the barbell back to the starting position under control, then repeat the movement for your desired repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position.
  • Exhale: Exhale at the end position.
  • Shallow Breaths: Avoid holding your breath for too long, and inhale/exhale throughout the movement as necessary.
  • Biasing: Assume a narrower grip for biasing the triceps and a wider grip for the pecs.
  • Control: Don't bounce the bar off the pins—reset each rep to maintain control and tension.
  • Wrist: Maintain a slight wrist extension, keeping the bar stacked on your forearms.
  • Scapular Engagement: Maintain scapular depression and retraction throughout the movement for stability.
  • Shoulder Rotation: Maintain external shoulder rotation for better stability throughout the exercise.
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    Additional Information:

    Ways to make it easier:

    • Decreasing the Range of Motion - increase the height of the safety pins
    • Using external force for support - a partner or spotter
    • Decreasing the Weight

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Increasing the Range of Motion - decrease the height of the safety pins
    • Increasing the Weight