If you're looking to improve your bench press, you may want to consider incorporating the close grip pin press into your training program. This exercise targets the triceps, which are crucial for lockout strength in the bench press. In this article, we will discuss everything you need to know about the close grip pin press, including proper form, benefits, and variations.
What is the Close Grip Pin Press?
The close grip pin press is a variation of the bench press that involves using a close grip and starting the lift from the bottom position. Instead of lowering the bar to your chest, you'll lower it to pins or safety bars set at chest level. This forces you to pause and reset before pressing the weight back up.
How to Perform the Close Grip Pin Press
Follow these steps to perform the close grip pin press:
- Set the pins or safety bars in a power rack or squat rack at chest level.
- Lie down on the bench and position yourself underneath the bar.
- Grip the bar with your hands shoulder-width apart or slightly narrower.
- Lift the bar off the pins and lower it to your chest.
- Pause for a second or two, then press the bar back up to the starting position.
- Repeat for the desired number of reps.
It's important to keep your elbows tucked in and your upper arms close to your body throughout the lift. This will place more emphasis on your triceps and help prevent shoulder strain.
Benefits of the Close Grip Pin Press
The close grip pin press offers several benefits, including:
- Increased triceps strength: The close grip pin press places a greater emphasis on the triceps than the standard bench press, which can help improve lockout strength.
- Improved bench press performance: By targeting the triceps, the close grip pin press can help you increase your bench press numbers.
- Reduced shoulder strain: Tucking your elbows in during the lift can help reduce stress on your shoulders, making it a safer exercise for those with shoulder issues.
- Increased muscle activation: The pause at the bottom of the lift forces you to generate more force to get the weight moving, which can lead to increased muscle activation and growth.
Close Grip Pin Press Variations
Here are a few variations of the close grip pin press you can try:
Board Press
The board press involves placing a board on your chest and pressing the bar against it. This allows you to work on lockout strength while reducing the range of motion of the lift.
Close Grip Bench Press
The close grip bench press is similar to the close grip pin press, but you'll start the lift from the top position instead of the bottom. This can help you work on your initial drive and explosiveness.
Reverse Grip Bench Press
The reverse grip bench press involves using a reverse grip (palms facing towards you) instead of a traditional grip. This can place more emphasis on the upper chest and triceps.
Conclusion
The close grip pin press is a powerful exercise that can help you improve your bench press performance and build stronger triceps. By incorporating this exercise into your training program and using proper form, you can take your strength gains to the next level.