The Barbell Pin Presses exercise is a variation of the traditional Bench Press that involves pressing the barbell from a dead stop position on safety pins or blocks, rather than starting from the chest. This exercise is beneficial for improving lockout strength and power in the upper body.
How to perform
Step by step instructions for Barbell Pin Presses:1. Set up the safety pins or blocks in a power rack at a height where the barbell will be just above your chest when lying flat on the bench.
2. Lie down on the bench and position yourself so that your eyes are directly underneath the barbell.
3. Grip the barbell slightly wider than shoulder-width apart with a strong grip.
4. Unrack the barbell and hold it directly over your chest with your arms fully extended.
5. Lower the barbell down to the pins or blocks, pausing briefly to allow the barbell to come to a complete stop.
6. Press the barbell back up explosively, driving through your heels and engaging your chest, shoulders, and triceps.
7. Repeat for the desired number of repetitions.
8. When finished, carefully rerack the barbell.
Note: It is important to use proper form and technique when performing Barbell Pin Presses to avoid injury. Start with a lighter weight to practice the movement and gradually increase the weight as you become more comfortable with the exercise.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.