Barbell Pin Bench Press Conventional Grip

Muscles worked

Setup

1. Set the safety pins in a power rack to your desired height, typically 2-4 inches above chest level.
2. Lie flat on the bench and position yourself so the barbell is directly over your mid-chest.
3. Grip the bar with a conventional shoulder-width grip, ensuring your wrists are stacked over your elbows.
4. Plant your feet firmly on the floor and retract your shoulder blades into the bench.

How to do it

1. Inhale deeply and brace your core, creating full-body tension before the lift.
2. Exhale forcefully as you drive the bar upward to full elbow extension, focusing on maximum acceleration.
3. Inhale as you lower the bar under control until it comes to a complete, dead stop on the safety pins.
4. Pause for one second on the pins to dissipate all kinetic energy before beginning the next repetition.

Form checklist

• Do not bounce the bar off the pins; ensure a complete stop between reps.
• Keep your glutes and shoulder blades in contact with the bench throughout the movement.
• Maintain a vertical forearm position during the initial drive off the pins.
• Use leg drive by pushing your feet into the floor to stabilize your torso.

Pro tips

• Focus on 'breaking the bar' by trying to bend it outward to better engage your lats and protect your shoulders.
• Treat every rep like a single; reset your breath and tension completely while the bar is resting on the pins.

Make it harder

• Lower the pins closer to the chest to increase the range of motion and difficulty of the initial drive.
• Add resistance bands to the bar to increase the tension as you approach the lockout phase.

Frequently asked

What muscles does the barbell pin bench press conventional grip work?

The barbell pin bench press conventional grip primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the barbell pin bench press conventional grip?

The barbell pin bench press conventional grip uses barbell.

Is the barbell pin bench press conventional grip good for beginners?

The barbell pin bench press conventional grip is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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