Exercise guide · Intermediate · Compound

Barbell Pin Presses: How to Do It & Muscles Worked

Barbell pin presses are a strength exercise targeting the triceps, performed by pressing a barbell from a set height on a power rack. This movement emphasizes lockout strength and triceps development.

Primary muscles
Triceps
Secondary muscles
Shoulders
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell pin presses
Front view: muscles worked by the barbell pin presses. Primary: triceps. Secondary: shoulders.
Back view: muscles worked by the barbell pin presses. Primary: triceps. Secondary: shoulders.
Primary Secondary

How to do the barbell pin presses

  1. Step 1: Set up a barbell on a power rack at chest height.
  2. Step 2: Stand facing the barbell and position yourself underneath it, with your feet shoulder-width apart.
  3. Step 3: Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. Step 4: Lift the barbell off the rack and hold it directly above your chest, with your arms fully extended.
  5. Step 5: Lower the barbell down towards your chest, keeping your elbows tucked in close to your body.
  6. Step 6: Pause for a moment when the barbell touches your chest.
  7. Step 7: Push the barbell back up to the starting position, fully extending your arms.
  8. Step 8: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell pin presses by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Pin Presses alternatives

More exercises that train the triceps as their main target:

More triceps exercises

See the best tricep exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.