Adiletix - Barbell Bench Press From Pin - Step-by-Step Guide
0:00
-0:00
Disabled
Auto
0.25x
0.5x
0.75x
Normal
1.25x
1.5x
1.75x
2x
Barbell Bench Press From Pin
1 - Set up a power rack by adjusting the safety pins to a position just below your chest level, typically around 1-2 inches above your chest when lying flat on the bench.
2 - Place a flat bench inside the power rack and position yourself so that your eyes are directly under the bar resting on the pins.
3 - Lie down on the bench with your feet planted firmly on the ground, maintaining a natural arch in your lower back.
4 - Grip the bar with a slightly wider than shoulder-width grip, palms facing forward, and brace your core and upper back against the bench.
5 - Take a deep breath, brace your core, and press the bar explosively upward from the pins until your arms are fully extended at the top.
6 - Lower the bar back down in a controlled manner until it rests fully on the safety pins, coming to a complete stop before the next repetition.
7 - Repeat for the desired number of repetitions, ensuring each rep starts from a dead stop on the pins to eliminate stretch reflex.
