Barbell Pin Presses

Target muscle

Triceps

Also works

Shoulders

Equipment

Barbell

Body part

Upper arms

How to do the barbell pin presses

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

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the triceps. The shoulders work as secondary muscles. See all triceps exercises or every barbell exercise.