Pin Presses

What it is

This is a barbell-based strength exercise performed within a power rack that primarily targets your triceps. It's a compound push movement designed to build starting strength by focusing on the concentric, or lifting, phase of a bench press. You can adjust the pin height to work a specific range of motion, engaging your chest, shoulders, and forearms as secondary muscles.

Technique tips

• Set the rack pins to your desired lift height.
• Maintain a tight body, arch your back, and retract your shoulder blades.
• Grip the barbell firmly, aligning wrists and elbows under the bar.
• Drive the bar up explosively from the pins.
• Keep your elbows tucked throughout the upward movement.
• Pause briefly on the pins before starting the next repetition.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.