Pin Press Benefits
Pin Press Benefits
When it comes to strength training, coaches and athletes are always looking for an additional edge to get the extra one percent from their programme. Escpecially when looking to set a new personal best in your favourite lift, like the bench press.
If this is you, then look no further than the Pin Press.
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What is the Pin Press?
The pin press is just like a normal bench press, except you don’t bring the bar all the way down to the chest, instead you lower the bar to a partial height pin, inside a power rack. This provides very similar benefits to a pause bench press but with the additional option of adjusting the height of the pins to different heights, depending on your goal.
What Are The Benefits of a Pin Press?
Targets Sticking Points
The pin press allows you to overload individual sticking points during the bench press, so that when you do your regular bench press, you are more confident and able to complete heavier reps.
Improves Eccentric Control
The pins encourage more control during the eccentric, lowering portion of the lift. This happens because you connect both pins at the same time, instead of lowering the bar unevenly. This is beneficial for improving your bench press performance because better control equates to better force application.
Improves Raw Strength
Removing the bottom portion of the bench press and adding a pause on the pins removes the explosive bounce, known as the stretch shortening cycle, that you would typically associate with the bench press. This forces you to work on your raw strength more by removing the contribution of the powerful elastic portion of the lift.
Good for Beginner and Advanced Lifters
Some exercises are better suited to more confident or experienced lifters. The pin press, however, does not discriminate. For beginners, the pins provide a safety net to allow them to feel more confident pressing heavier weights and for advanced athletes it can help them smash through plateaus.
How to Perform the Pin Press
• Place a flat bench press in a Power Rack, with the head of the bench just past the line of the barbell, so that your eyes can be in line with the bar as you set up.
• Adjust the bar height to be comfortably within arm’s reach.
• Place the horizontal safety pins either side of the bench, at a height at which the bar would sit on the pins and not the chest.
• Assume position on the bench, eyes in line with the bar, hands evenly placed on the bar and feet pushing into the floor.
• Un-rack the Barbell.
• Lower the bar towards the mid chest until it rests on the pins.
• Pause briefly and push the bar back up and slightly backwards to the start position.
Add the pin press into your next training block if you are looking to improve on your bench press 1RM, or even just to improve you raw upper body strength! Looking to start building your home gym? Buy a Weight Bench With Squat Rack.
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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength
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