Barbell Bench Press From Pin
- 1 - Set up a power rack or squat rack with the safety pins or supports at the desired height. The height should be set so that when you’re lying on the bench with the barbell, it rests on the pins.
- 2 - Lie down on the bench, ensuring your eyes are aligned with the barbell and your feet are flat on the floor.
- 3 - Reach up and grip the barbell with your hands slightly wider than shoulder-width apart, just like you would in a regular bench press.
- 4 - Unrack the barbell and position it directly over your chest.
- 5 - Lower the barbell slowly and under control until it touches the pins. This is where you’ll focus on strength and control.
- 6 - Hold the bench press position for a moment, ensuring good form and stability.
- 7 - Push the barbell upward, engaging your chest, shoulders, and triceps to lift it off the pins.
- 8 - Complete the bench press by extending your arms fully and returning the barbell to the starting position.
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