The Barbell Pin Close Grip Bench Press targets the triceps and chest muscles effectively. This exercise is performed with a barbell and a pin setup to limit the range of motion.
- Set the barbell on the pins at chest height.
- Lie on a bench with your feet flat on the ground.
- Grip the barbell with a close grip, hands shoulder-width apart.
- Lower the barbell to your chest, then press it back up to the starting position.
How to perform the Barbell Pin Close Grip Bench Press
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Pin Close Grip Bench Press 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 biceps.
- 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 biceps 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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