Barbell Pin Chest Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Barbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Pin Press
How to: Barbell Pin Chest Press
- Set the barbell on a rack at about shoulder height.
- Lie on a bench with your eyes under the bar and your feet flat on the floor.
- Grip the bar with a wide grip and unrack it to hold directly above your chest.
- Lower the bar to your chest in a controlled manner.
- Press the bar back up to the starting position, fully extending your arms.
Common Mistakes
- Lifting too heavy, which can compromise form.
- Not properly anchoring the feet during the lift.
- Letting the bar drift away from the chest, losing tension.
Modifications
- Use a lighter barbell or perform the press with a resistance band.
- Perform the exercise on a bench with a higher back support.
Tips
- Keep your elbows at a 45-degree angle to your body.
- Ensure your feet are planted firmly on the ground during the press.
- Control the bar's descent to avoid injury.
Barbell Pin Chest Press Alternatives
Tags
chest
strength
barbell
pectorals
upper body
intermediate