This guide will teach you everything you need to know about the Pin Press.
- What is the Pin Press?
- What are the Benefits of the Pin Press?
- What Muscles Does the Pin Press Work?
- How to Pin Press
- Pin Press Exercise Variations
- Pin Press Exercise Alternatives
- Pin Press Sets and Reps
- Pin Press Sets and Reps for Beginners
- Pin Press Sets and Reps for Intermediate Lifters
- Pin Press Sets and Reps for Advanced Lifters
- Should I Include the Pin Press in My Training?
- Learn More
What is the Pin Press?
The p press is a great exercise that you can do at home or in the gym. It’s an excellent way to build upper body strength and muscle mass, and it can also be used as part of a workout routine to increase your overall health and fitness level.
If you’re looking for a new workout challenge or simply want to get better at something, then this exercise is definitely one of the best options out there.
The p press requires only two things: some weight plates (or discs), and some pins with which to secure them in place on either side of your grip position.
You’ll need two sets of each; one set will stay stationary while the other moves up and down with each rep.
What are the Benefits of the Pin Press?
The p press is an excellent exercise to help you build upper body strength, power output, and muscle mass.
It will also help improve lockout strength and technique. The variety of movements involved in this lift will also help avoid plateaus and increase range of motion.
The pin press can be used as a starting strength exercise or as a way to build stability in the shoulders, upper back, lats, forearms and chest muscles.
What Muscles Does the Pin Press Work?
The pin press works the primary muscle groups of the chest, secondary muscles of the triceps, shoulders and back.
The exercise that primarily activates the primary muscles is pressing a barbell straight up with your arms at your sides. The reason this exercise is so effective is because it involves pressing a weight straight up while keeping your body as still as possible—something we don’t do naturally without training.
The exercise that primarily activates the secondary muscles is doing push-ups (or any variation) using an incline bench. This variation helps you focus on using only your chest muscles to press yourself off of the floor rather than relying on other parts of your body to help get you up there as well.
How to Pin Press
The p press is a great exercise that can be used in a variety of ways, but it also has its challenges. If you’re new to the movement or are working with someone who is new at it, here’s how to get started:
Pin Press Exercise Variations
To add a little variety to your workout, try some of these other ways to do it:
- P Press with bands. Attach a band to the barbell and loop the other end around your foot. This will provide added resistance as you lift up and down, making each rep more challenging than usual.
- P Press with chains. Grab some light chains (or use heavier ones if you’re feeling ambitious) and place them on both sides of the barbell before performing your reps—the weight of each chain will be added to whatever weight is already there when you start lifting off from the pins, so this variation will give you some extra pounds to push against!
- P Press with pause. Pause at the top for five seconds before pressing back up again—this may feel awkward at first but it’ll help improve strength tremendously because it forces more muscle fibres into action every time they fire up during an interval-style workout like this one does!
Pin Press Exercise Alternatives
If you don’t have access to a rack, there are a number of ways to get similar results.
- Dumbbell Bench Press
- Barbell Bench Press
- Barbell Bench Press with chains
- Board Press (1-3 boards)
- Close-Grip Floor Press
- Spoto Press (where the bar touches your chest)
Pin Press Sets and Reps
Pin Press Sets and Reps for Beginners
For beginners, I recommend doing 3 sets of 10 reps with a light weight. This helps to build up the muscles that are needed to perform the exercise properly. You should be able to comfortably do this workout without too much difficulty or fatigue in your arms.
Pin Press Sets and Reps for Intermediate Lifters
Intermediate lifters can increase their load by 5-10% each week as they are accustomed to more weight on their shoulders.
If you’re not sure how much weight you should add, then just stick with what your coach says because he/she will have an idea of where you stand based on how well you’ve been performing in the gym so far!
The key here is consistency! If you want results then consistency is essential no matter what type of athlete you happen to be (novice vs professional).
Pin Press Sets and Reps for Advanced Lifters
Advanced lifters should not go beyond five sets per session due to possible risk factors such as injury or fatigue buildup; however it’s still good practice if done regularly over time such as once every two weeks or so depending on how often one trains under these conditions.
Should I Include the Pin Press in My Training?
This press is a fantastic exercise for improving your overall bench press strength. It also works well for helping you to improve your form and technique, which can help you to prevent injuries in the future.
If you want to increase the weight that you are able to lift off of the ground with your bodyweight, then this is a great exercise for improving lockout strength.
If you want to add some more variation into your training routine, then the press might be something worth looking into as well.
Does the Pin Press Improve Bench Press?
Yes. It most definitely does.
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- Barbell: Kirill Bogomolov / Unsplash