Arms
The main area this variation is designed to train.
Exercise guide
Pin Presses
Learn how to do the Pin Presses exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Barbell
Use this to decide whether the movement fits your current setup.
Intermediate
A quick checkpoint for how simple or technical the movement usually feels.
Arms
Secondary support can come from Chest, Back, Shoulders.
Powerlifting
Movement pattern: press. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Pin Presses
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
- 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.
- 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.
- 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.
- Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
- Return the bar to the pins, pausing before beginning the next repetition.
Benefits
- Builds strength and control through the arms region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Letting momentum do the work instead of controlling the full rep.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBack and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Bench Press - Powerlifting
Bench Press - Powerlifting is a intermediate powerlifting that mainly trains your arms using barbell.
View exerciseBoard Press
Board Press is a intermediate powerlifting that mainly trains your arms using barbell.
View exerciseDecline Close-Grip Bench To Skull Crusher
Decline Close-Grip Bench To Skull Crusher is a intermediate strength that mainly trains your arms using barbell.
View exerciseFloor Press
Floor Press is a intermediate powerlifting that mainly trains your arms using barbell.
View exerciseFAQ
Common questions about Pin Presses.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Pin Presses work?
Pin Presses mainly works the arms. It can also involve chest, back, shoulders depending on your setup and range of motion.
Is Pin Presses beginner-friendly?
It is listed as intermediate, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Pin Presses?
You will usually need Barbell for this variation.
How should I progress Pin Presses?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
Download on the App Store