Close Grip Pin Press 101 Video Tutorial
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Overview
The Close Grip Pin Press is a strength training exercise primarily targeting the triceps, with secondary emphasis on the chest and shoulders. Performed using a barbell, it involves pressing the barbell upwards from a pin or rack position, typically at the bottom of the lift, where the arms are bent at a 90-degree angle. The close grip reduces the involvement of the chest, making it an excellent movement for isolating the triceps. By using a pin, the exercise also eliminates the stretch reflex, forcing the muscles to work harder in the initial phase of the lift. This makes it an effective way to build triceps strength and improve pressing power.
How to Perform
Set the rack safeties: Position the safety pins in the rack just above chest level before starting the exercise.
Position yourself on the bench: Lie flat on your back, making sure your body is aligned with the bench.
Hand placement: Place your hands on the barbell at a shoulder-width distance, ensuring a firm and stable grip.
Engage your shoulder blades: Pinch your shoulder blades together and push them into the bench to create stability in your upper back.
Prepare for the lift: Take a deep breath to increase core tension, and have your spotter assist with the lift-off, ensuring tightness and control.
Maintain tightness: Once the bar is lifted off, let the weight settle and ensure that your upper back remains firmly engaged and tight.
Lower the bar: Inhale and slowly lower the barbell in a straight path, bending your elbows while keeping control. Ensure the bar descends directly to the pins.
Pause at the bottom: Allow the bar to rest briefly on the pins for 2-3 seconds, maintaining tension in the triceps and chest.
Press the bar up: Push the bar upward in a straight line, driving through your feet and pressing yourself into the bench for leg drive. Extend your elbows fully to complete the lift.
Repeat the movement: Perform the desired number of repetitions, ensuring controlled movement and proper form with each rep.
Tips
Prioritize proper technique: Focus on mastering form first, and only then add weight. The risk of injury from poor technique outweighs any ego boost from lifting heavier.
Bar path alignment: Ensure the bar stays in line with your wrists and elbows, moving in a straight line. Keep the bar as low as possible in your palms while maintaining a secure grip with your thumb wrapped around it.
Avoid lockout: To maintain constant tension on the triceps and chest, avoid fully locking your elbows at the top of each rep. Instead, stop just short of lockout.
Elbow positioning: Don't overthink elbow tuck. A slight tuck during the descent may help some lifters, but as Greg Nuckols suggests, focus on “flare and push” to get the desired movement pattern.
Back positioning: If you're arching, ensure the majority of the arch comes from your mid and upper back, not the lower back. A cramping lower back during setup indicates poor positioning and increases injury risk.
Bar path target: As the bar descends, aim for the sternum or slightly below, depending on arm length, to maintain a straight bar path and effective muscle engagement.
Grip variations: Beginners should focus on wrapping their thumb around the bar to improve control and safety. Advanced lifters may use a thumbless grip but should do so with caution.
Wrist stability: Avoid allowing your wrists to bend backward. Keep your knuckles aimed toward the ceiling to help maintain a strong and stable grip.
Grip width: Experiment with your grip width, as lifters with longer arms may benefit from a wider grip. If you feel discomfort in the shoulders, adjust your grip or focus on exercises like floor or board presses to manage the range of motion.
Maximize shoulder stability: Squeeze the bar as tightly as possible to activate the shoulder stabilizers, contributing to a more stable pressing motion.
Leg drive positioning: Some lifters prefer tucking their toes, while others keep their feet flat. Try both to find which provides more stability and power during the lift.
Maintain scapular retraction: Keep your shoulder blades pulled back and ensure they stay in position throughout the press to maintain upper back tightness.
Focus on pushing yourself: Instead of pushing the bar off the pins, think about pressing your body away from the bar to enhance force production.
Upper back tightness: Maintain tightness in your upper back throughout the lift, as it’s crucial for stability and control.
Use a spotter: Have a spotter assist with the lift-off to help maintain upper back tension, especially when lifting heavier weights.
Leg drive and foot placement: Keep your feet firm and stable on the ground, using leg drive by pushing into the floor and squeezing your glutes for pelvic stability.
Bar control: Think about pulling the bar apart or attempting to “bend the bar” to activate shoulder stabilizers and improve control during the press.
Maintain contact with the bench: Ensure that your glutes and shoulder blades stay in contact with the bench throughout the entire movement for maximum stability and power transfer.
How Not to Perform
Don’t neglect proper setup: Avoid skipping the step of setting the safeties in the rack at the correct height. Starting with the bar too high or too low can cause unnecessary strain and put you at risk of injury when performing the lift.
Don’t use a grip that’s too wide or too narrow: A grip that is too wide or too narrow can cause discomfort in the shoulders and reduce the focus on the triceps. Find a grip width that feels natural and supports proper elbow positioning.
Don’t let your wrists bend: Avoid allowing your wrists to bend backward, which can place excessive strain on the wrist joints and decrease stability. Keep your wrists aligned with your forearms and try to roll your knuckles toward the ceiling to maintain a strong grip.
Don’t let your elbows flare out too much: Excessively flaring your elbows can reduce the focus on the triceps and place unnecessary stress on the shoulder joints. Aim for a slight elbow tuck during the descent, but avoid extreme angles that might cause shoulder discomfort.
Don’t rush the descent: Avoid letting the bar fall too quickly. A fast descent increases the risk of losing control and missing the desired muscle activation. Lower the bar slowly, with control, to ensure maximum tension on the target muscles.
Don’t fully lock out at the top: Locking out your elbows completely at the top reduces the continuous tension on your triceps and chest. Instead, stop just short of lockout to maintain focus on the muscles throughout the entire movement.
Don’t forget to maintain upper back tightness: A common mistake is relaxing the upper back and losing tension during the lift. This compromises stability and can lead to poor form. Keep your shoulder blades pinched together and pressed into the bench throughout the movement.
Don’t over-arch your lower back: Excessive arching of the lower back can cause discomfort and increase the risk of injury. Keep the arch minimal, and ensure that the majority of the arch comes from the mid and upper back rather than the lower back.
Don’t lift without a spotter (if possible): Lifting heavy weights without a spotter can increase the risk of failure and injury, especially during the lift-off or when trying to complete the last few reps. Having a spotter can help you maintain control and safety.
Don’t neglect leg drive: Avoid ignoring leg drive and foot positioning. Keeping your feet too still or not engaging your legs can reduce power and stability. Push through your feet into the floor and squeeze your glutes to generate more force and help stabilize your pelvis.
Don’t let your feet move during the lift: Wiggling or shifting your feet during the lift can destabilize your body and reduce the effectiveness of the exercise. Keep your feet firmly planted on the floor throughout the entire movement.
Don’t use improper bar path: Avoid letting the bar drift away from your body or move in a curved path. The bar should travel in a straight line, in line with your wrists and elbows, to maintain tension on the target muscles and avoid unnecessary shoulder strain.
Don’t perform the exercise without focusing on the triceps: Keep your focus on activating the triceps throughout the movement. Don’t let the chest or shoulders take over the movement by unconsciously shifting focus. The goal is to maximize tension on the triceps.
Don’t rush through reps: Avoid rushing through the repetitions in an attempt to lift heavier weight. Focus on controlled, deliberate movements to properly activate the muscles and prevent injury. Quality over quantity should be the priority.
Don’t forget to breathe properly: Don’t hold your breath throughout the entire lift, as it can increase pressure and cause dizziness. Breathe in as you lower the bar, and exhale as you push it back up. This helps maintain core stability and reduces the risk of unnecessary strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
