Barbell Pin Close-Grip Bench Press
A close-grip press from the pins of a power rack: the bar rests on them between reps, so every press starts dead.
How to do it
Setup
In a rack, pins just above the chest, hands shoulder-width or slightly inside, blades pinched.
Steps
- Press the bar off the pins to lockout, elbows tucked.
- Lower it back onto the pins under control.
- Let it settle for a beat before the next press.
Common mistakes
Pins set too low: the bar should rest just above the chest. Bouncing off the pins: let the bar settle every rep. Elbows flaring on the drive: keep them along the ribs.
Breathing
Breathe in on the pins, exhale pressing.
