What muscles does the Barbell Pin Press work?

The Barbell Pin Press mainly works the triceps and chest.

How many sets and reps of the Barbell Pin Press?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Barbell Pin Press?

Band Overhead Triceps Extension, Band Triceps Pushdown, Cable Overhead Rope Triceps Extension and Cable Overhead Triceps Extension work the same main muscle.

Barbell Pin Press

Press the bar off safety pins set at chest height to build lockout strength from a dead stop.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Triceps, Chest
Equipment: Barbell
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the triceps, for when the barbell is taken or you want a change.

Questions

What muscles does the Barbell Pin Press work?: The Barbell Pin Press mainly works the triceps and chest.
What equipment do you need for the Barbell Pin Press?: A barbell.
How many sets and reps of the Barbell Pin Press?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Barbell Pin Press?: Band Overhead Triceps Extension, Band Triceps Pushdown, Cable Overhead Rope Triceps Extension and Cable Overhead Triceps Extension work the same main muscle.

Program it for your clients

Coaches add the Barbell Pin Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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