How to Do Pin Bench Press: Muscles Worked & Proper Form

Muscles Worked in Pin Bench Press

Primary muscles worked:

• Chest
• Front Deltoid

Secondary muscles worked:

• Triceps

How to Pin Bench Press

1. Place a bench in a power rack (or use a combo rack with safety bars). Adjust the safety pins to a height so that the bar will end up just above your chest when lying down in your usual bench press position.
2. Lie on the bench, pull your shoulder blades together and down, and slightly arch your back.
3. Grip the bar slightly wider than shoulder-width apart.
4. Inhale, hold your breath, and unrack the bar.
5. Lower the bar with control until it touches the safetys.
6. Push the bar up while exhaling.
7. Take another breath in the top position, and repeat for reps.

Commentary

The pin press can be effective for improving lockout strength and keeping tightness in your arching in the bench press. Remember to keep the tension in your body the entire movement, even in the bottom position.