Barbell Pin Bench Press Conventional grip
Perform the barbell pin bench press with a conventional grip to target your chest, shoulders, and triceps.
- Set the barbell on the pins at a height just above your chest.
- Lie on the bench with your feet flat on the ground and grip the barbell with a conventional grip.
- Lower the barbell to the pins, then press it back up to the starting position.
- Keep your elbows at a 45-degree angle to your body throughout the movement.
- Maintain a controlled motion to ensure safety and effectiveness.
How to perform the Barbell Pin Bench Press Conventional grip
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Pin Bench Press Conventional grip using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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