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Barbell Conventional-Grip Pin Bench Press

Build explosive strength! The Barbell Pin Bench Press eliminates momentum, forcing you to power up from a dead stop.

The Barbell Conventional-Grip Pin Bench Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: barbell, exercise bench and weight plates.

Mr. Grey
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@JustGains_XY

Required Equipment

Barbell
Barbell
Exercise Bench
Exercise Bench
Weight Plates
Weight Plates

Barbell Conventional-Grip Pin Bench Press Muscles Worked

Primary

Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)

Secondary

Front Shoulder (anterior deltoid); Triceps (triceps brachii)

Barbell Conventional-Grip Pin Bench Press Variations and Alternatives

How to do the Barbell Conventional-Grip Pin Bench Press

  1. Set up a bench inside a power rack and adjust the safety pins to a height where the barbell will rest just above your chest when lying down.

  2. Load the barbell with the appropriate weight and ensure it is centered above the bench.

  3. Lie down on the bench and position yourself so that when the barbell is lifted off the pins, it's directly above your lower chest.

  4. With your feet flat on the ground, arch your back slightly to maintain a natural spine position.

  5. Grasp the barbell with a conventional grip, meaning hands slightly wider than shoulder-width apart.

  6. Unrack the barbell by straightening your arms and then lower it down to the safety pins in a controlled manner.

  7. Let the barbell settle fully on the pins. Pause briefly, maintaining tension in your muscles without relaxing completely.

  8. Explosively press the barbell back up to the starting position by extending your arms.

  9. Repeat for the desired number of reps, ensuring the barbell comes to a dead stop on the pins after each rep.

  10. When you finish your set, re-rack the barbell safely.

Make sure to use a spotter or ensure that the safety pins are correctly set up for safe execution, especially when using heavy weights.

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Barbell Conventional-Grip Pin Bench Press FAQs

What muscles does the Barbell Conventional-Grip Pin Bench Press work?

The Barbell Conventional-Grip Pin Bench Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.

What equipment do you need for the Barbell Conventional-Grip Pin Bench Press?

Barbell, exercise bench and weight plates.

Is the Barbell Conventional-Grip Pin Bench Press a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Conventional-Grip Pin Bench Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Barbell Conventional-Grip Pin Bench Press variations and alternatives?

Similar exercises include the Barbell Explosive Bench Press, Barbell Pin Chest Press, Barbell Bench Press and Barbell Bench 1-Board Press.

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