Barbell Pin Close Grip Bench Press

Description

How to Do Barbell Pin Close Grip Bench Press

1. 1
   Setup

   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.

2. 2
   Setup

   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.

3. 3

   Inhale and slowly lower the barbell directly down towards your lower chest, maintaining tucked elbows, until it rests completely on the safety pins.

4. 4

   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.

5. 5

   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.