Barbell Pin Close Grip Bench Press

Barbell Pin Close Grip Bench Press Exercise Description

The Barbell Pin Close-Grip Bench Press is a horizontal press performed in a rack with the bar resting on safety pins and a shoulder-width or slightly narrower grip. The close grip increases elbow flexion/extension demands, placing primary emphasis on the triceps brachii while the pectoralis major and anterior deltoid assist. Starting each repetition from the pins removes the stretch-shortening cycle, creating a consistent range of motion and requiring force production from a dead stop. This setup lets you target a specific press depth defined by the pin height while refining bar path and upper-back tension. Key technique priorities include a stable scapular set (retraction with slight depression), neutral wrists stacked over the forearms, elbows tucked roughly 30–45 degrees from the torso, and a controlled return to a full, motionless pause on the pins between reps.

Muscle Groups: Triceps
Target Muscles: Triceps Brachii - Lateral Head
Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Arms, Upper Arms
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Barbell, Bench
Exercise Patterns: Push
Exercise Type: Strength
Functional Grouping: Elbow Extensors
Joint Involvement: Multi-joint
Muscle Location: Outer Tricep
Movement Direction: Horizontal
Muscle Position: Posterior
Gender: Male

How To Do The Barbell Pin Close Grip Bench Press Exercise

‘- Set a flat bench inside a power rack; position safety pins so the resting bar is just above your chest at the desired bottom position.
– Lie supine with eyes under the bar; plant feet and create a natural, slight arch with glutes and upper back in contact.
– Retract and slightly depress the scapulae; grip the bar about shoulder-width (or just inside) with thumbs around the bar.
– Keep wrists neutral and stacked over elbows; forearms vertical when the bar is on the pins.
– Inhale and brace; squeeze the bar to create whole‑body tension.
– Press the bar off the pins to full elbow extension without hyperextending; let the bar travel slightly up and back toward the shoulders.
– Keep elbows tucked roughly 30–45° from the torso throughout.
– Lower under control; touch the bar softly to the pins and allow a complete dead stop before the next press.
– Maintain head, upper‑back, and glute contact; keep feet flat and stable.
– When finished, return the bar to rest fully on the pins.

Barbell Pin Close Grip Bench Press Tips

‘- Set the safety pins so the bar rests just above your chest at the desired bottom position.
– Position yourself so your eyes are directly under the bar before unracking.
– Plant your feet and keep a natural slight arch with glutes and upper back in contact with the bench.
– Retract and slightly depress your shoulder blades and maintain this scapular set throughout the set.
– Grip the bar about shoulder-width (or just inside) with your thumbs wrapped around the bar.
– Keep wrists neutral and stacked directly over the elbows, with forearms vertical when the bar is on the pins.
– Inhale, brace, and squeeze the bar to create whole-body tension before pressing.
– Press the bar off the pins to full elbow extension without hyperextending, letting it travel slightly up and back toward your shoulders.
– Keep your elbows tucked roughly 30–45° from your torso on both the press and the descent.
– Lower the bar under control and touch it softly to the pins each rep.
– Allow the bar to come to a complete dead stop on the pins before starting the next press.
– Maintain head, upper-back, and glute contact with the bench and keep your feet flat and stable for the entire set.
– When finished, lower the bar back to rest fully on the pins.

Barbell Pin Close Grip Bench Press Beginner Introduction

The Barbell Pin Close-Grip Bench Press is a barbell bench press variation performed in a power rack with a flat bench, using a grip around shoulder distance or a bit narrower. The bar rests on the safety pins near the lifter’s chest, so each repetition begins from a complete stop rather than a bounce. Because the hands are closer together, the arms take on a larger share of the work, with strong involvement from the triceps, while the chest and front shoulders contribute to driving the bar upward.

This rack setup allows a chosen starting depth based on pin height, which can support practice at a specific portion of the press. The movement highlights steady upper‑back tension, a firm base through the torso and hips, and a smooth bar path that travels slightly back toward the shoulders as it rises. Wrist and forearm alignment, along with elbows angled in toward the body rather than flared wide, encourages organized leverage through the arms. A calm pause on the pins between repetitions emphasizes control, consistency, and force production from a dead stop.