Pin presses are an exercise that can help to develop starting strength and allow for a desired range of motion. This exercise requires the use of a power rack and setting the pins to the desired point in the range of motion. The user should lie down on the bench and tuck their feet underneath them, arching their back and retracting their shoulders while squeezing the shoulder blades together. The bar, wrist, and elbow should stay in line at all times and the user should focus on squeezing the bar and trying to pull it apart. The user should then drive the bar up with as much force as possible and return the bar to the pins before beginning the next repetition.
Pin presses can be incorporated into workouts to improve starting strength and target specific ranges of motion. Here's how you can include this exercise in your routine:
1. Set up the power rack: Adjust the pins in the power rack to the desired point in your range of motion. This could be at lockout or an inch off your chest.
2. Prepare for the lift: Lie down on the bench and position the bar directly above the contact point during your regular bench press. Tuck your feet underneath you and arch your back. Lift your shoulders off the bench, retract them, and squeeze your shoulder blades together. Use your feet to drive your traps into the bench. Maintain a tight body position throughout the movement.
3. Grip and alignment: Choose a standard bench grip or a shoulder-width grip to focus on the triceps. Make sure the bar, wrist, and elbow stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
4. Drive the bar up: With as much force as possible, drive the bar up towards the pins. Keep your elbows tucked in until lockout.
5. Return and pause: After completing the lift, return the bar to the pins and pause briefly before starting the next repetition.
By incorporating pin presses into your workouts, you can enhance your starting strength and work on specific ranges of motion. Remember to follow proper form and gradually increase the weight as you progress.