Barbell Pin Press
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Setting the safety pins at your sticking point and pressing from a dead stop removes the stretch reflex, so every rep starts from zero momentum. That makes the pin press a direct fix for a weak lockout, with the triceps doing the honest work, and the fixed starting height suits heavy sets of one to three reps.
How to do the Barbell Pin Press
- Set up a barbell on a power rack at chest height.
- Stand facing the barbell and position yourself underneath it, with your feet shoulder-width apart.
- Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest, with your arms fully extended.
- Lower the barbell down towards your chest, keeping your elbows tucked in close to your body.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Barbell Pin Press work?
The Barbell Pin Press primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Barbell Pin Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Barbell Pin Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Barbell Pin Press?
If you cannot do the Barbell Pin Press, try the Smith Bar Bodyweight Triceps Extension, the Stability Ball Single Arm Dumbbell Overhead Triceps Extension or the Dumbbell Tate Press. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Barbell Pin Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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