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Triceps

Pin Presses

Pin Presses (Start)Pin Presses (End)
LevelIntermediateEquipmentBarbellMechanicCompoundForcePush

A barbell press from pins set in a rack that trains the lockout portion of a press and builds triceps strength.

Powerlifting
Primary musclesTriceps
Secondary musclesChestForearmsLatsMiddle BackShoulders

Energy burned

≈ 29 kcalFor 3 × 8–12, rest 90s · ≈ 5.1 kcal/min

Estimate range 22–37 kcal (±25 %)

Muscle mass worked17 %
Effort during a set8.9 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Set the pins in a power rack at a height near your sticking point.
  2. 2Lie on a flat bench and grip the bar slightly wider than shoulder width.
  3. 3Rest the bar on the pins at the start of the lift.

How to perform

  1. 1Press the bar off the pins by driving your feet and extending your arms.
  2. 2Press until your elbows lock out.
  3. 3Lower the bar slowly back to the pins.
  4. 4Pause and reset before the next rep.

Alternatives

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More with Barbell

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Stretches for Triceps

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