Barbell Pin Presses

Also known as: barbell pin press

Advanced

Triceps

Barbell

Barbell Pin Presses is for lifters with a base already built, using heavy bilateral barbell loading to deliver elbow strength that finishes presses.

How to do Barbell Pin Presses

Set up a barbell on a power rack at chest height.
Stand facing the barbell and position yourself underneath it, with your feet shoulder-width apart.
Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
Lift the barbell off the rack and hold it directly above your chest, with your arms fully extended.
Lower the barbell down towards your chest, keeping your elbows tucked in close to your body.
Pause for a moment when the barbell touches your chest.
Push the barbell back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

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Barbell Pin Presses Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Reset the bar between reps rather than bouncing.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Take the smallest plate jump available once the reps are clean.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.

Common Barbell Pin Presses Mistakes

Gripping off-centre so one side carries more load

Set both hands on matching knurl marks before each set.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Easier and Harder Than Barbell Pin Presses

Easier progression

Close-Grip Bench Press

Swap Barbell Pin Presses For

Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension

Handstand Push-up

Cable Kickback

Barbell Pin Presses — Frequently Asked Questions

How do you do the Barbell Pin Presses?

Set up a barbell on a power rack at chest height. Stand facing the barbell and position yourself underneath it, with your feet shoulder-width apart. Grip the barbell with an overhand grip, slightly wider than shoulder-width apart. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell Pin Presses work?

The Barbell Pin Presses primarily targets the triceps. It is classified as a arms exercise and is performed with a barbell.

How many sets and reps of the Barbell Pin Presses should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Pin Presses good for beginners?

Not usually. The Barbell Pin Presses is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Barbell Pin Presses?

Try the Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension, Handstand Push-up or the Cable Kickback. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Barbell Pin Presses the same as the barbell pin press?

Yes. The Barbell Pin Presses is also commonly called the barbell pin press. Different gyms and training programs label it differently, but "barbell pin press" refer to this same movement.