FitCi
Pin Presses is a compound exercise targeting the triceps: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: chest, shoulders. Equipment: barbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Set the safety pins of a power rack a few centimeters above your chest
- Rest the bar on the pins and lie down on the bench
- Grip the bar slightly wider than shoulder width
- Drive the bar explosively off the pins to lockout
- Return the bar to the pins, release it fully for one second, and repeat
Coaching tip
Every rep starts from a dead stop; it teaches pure force production without elastic energy.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bench Dips, Diamond Push-Up
- Same muscle, different equipment: Triceps Dips, Bench Dips, Cable Triceps Pushdown
More triceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.