The barbell pin bench press strengthens the chest, shoulders, and triceps. The specific purpose of the pin bench press is to address and improve your weak point in the bench press, the bottom position.
Step by step instructions
Place a bench into a power rack with safety pins. Set the pins a few inches above your chest. Lie on the bench with the bar directly above your chest, where it would naturally come to rest with your regular bench press. Grab the barbell with an overhand grip, just outside of shoulder-width.
Brace your core and drive the bar upwards as quickly as possible until the arms fully lock out. Return the weight back to starting position.
Mistakes and Tips
- Keep your hips on the bench throughout the entire movement.
- Do not bounce the bar off of the chest. Move the bar in a controlled fashion.
- Make sure to wrap your thumbs around the bar to ensure safety.