Barbell Pin Close Grip Bench Press
Strengthen your triceps and chest with the Barbell Pin Close Grip Bench Press. This exercise uses a close grip and pins for a controlled, powerful push.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Pin Close Grip Bench Press
Description
The Barbell Pin Close Grip Bench Press is a weightlifting exercise that targets the triceps and chest muscles. It involves lifting a barbell while lying flat on a bench, using a close grip.
Save Barbell Pin Close Grip Bench Press to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Barbell Pin Close Grip Bench Press
- 01Setup
Set up a power rack with safety pins positioned just above your chest at the bottom of your desired range of motion. Lie supine on a flat bench inside the rack, with your eyes directly under the barbell.
- 02Setup
Grip the barbell with an overhand, close grip, approximately shoulder-width apart or slightly narrower, ensuring your wrists are straight and elbows are tucked. Unrack the barbell, holding it directly above your chest with arms fully extended.
- 03
Inhale and slowly lower the barbell directly down towards your lower chest, maintaining tucked elbows, until it rests completely on the safety pins.
- 04
Briefly pause on the pins, then powerfully exhale and press the barbell back up to the starting position by extending your elbows, focusing on driving through your triceps.
- 05
Ensure full elbow extension at the top of the movement without locking out, maintaining tension in the triceps before initiating the next repetition.
Tips
- Keep your elbows tucked close to your body throughout the movement to maximize triceps activation and reduce shoulder strain.
- Control the eccentric (lowering) phase, allowing the barbell to settle gently on the pins, which helps build strength and ensures safety.
- Focus on an explosive concentric (pressing) phase, driving the bar off the pins with maximal effort to develop power and overcome sticking points.
- Experiment with different pin heights to target specific portions of the triceps strength curve and address weaknesses in your press.
Common mistakes
- Flaring your elbows out to the sides reduces triceps engagement and places undue stress on the shoulders; keep your elbows tucked close to your body.
- Bouncing the barbell off the pins eliminates the controlled pause and reduces muscle tension; gently lower the bar to the pins and pause briefly before pressing.
- Using a grip that is too wide shifts focus away from the triceps and onto the chest and shoulders; maintain a shoulder-width or slightly narrower grip to target the triceps effectively.
In the Ellim app, Barbell Pin Close Grip Bench Press unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train barbell pin close grip bench press?
Get Ellim — FreeQuestions
Is Barbell Pin Close Grip Bench Press good for beginners?
Barbell Pin Close Grip Bench Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Pin Close Grip Bench Press?
You need Barbell to perform Barbell Pin Close Grip Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Pin Close Grip Bench Press?
Keep your elbows tucked close to your body throughout the movement to maximize triceps activation and reduce shoulder strain. Control the eccentric (lowering) phase, allowing the barbell to settle gently on the pins, which helps build strength and ensures safety. Focus on an explosive concentric (pressing) phase, driving the bar off the pins with maximal effort to develop power and overcome sticking points. Experiment with different pin heights to target specific portions of the triceps strength curve and address weaknesses in your press.
What are common mistakes when doing Barbell Pin Close Grip Bench Press?
Flaring your elbows out to the sides reduces triceps engagement and places undue stress on the shoulders; keep your elbows tucked close to your body. Bouncing the barbell off the pins eliminates the controlled pause and reduces muscle tension; gently lower the bar to the pins and pause briefly before pressing. Using a grip that is too wide shifts focus away from the triceps and onto the chest and shoulders; maintain a shoulder-width or slightly narrower grip to target the triceps effectively.
Related exercises
Bar Close Grip Biceps Curl
Upper Arms · Body weight
Barbell Reverse Grip Skullcrusher
Upper Arms · Barbell
EZ Bar French Press on Exercise Ball
Upper Arms · EZ Barbell
Dumbbell Bench Dip
Upper Arms · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Body Up
Upper Arms · Body weight
Track every rep of Barbell Pin Close Grip Bench Press.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store