Overhead Pin Press

Shoulders, TricepsBarbell, Power Rack

An overhead barbell press performed from the safety pins in a power rack. This variation builds shoulder strength and triceps power by eliminating momentum at the bottom.

How to do it

1Set the rack pins at chest height and rest the barbell on them.

2Step up to the bar, grab it slightly wider than shoulder-width, and dip underneath into position.

3Drive the bar smoothly straight up overhead until your arms are fully extended.

4Lock out the weight overhead while keeping your core braced and torso vertical.

5Lower the bar back down under control to a dead stop on the pins.

Common mistakes

Arching your lower back excessively during the press, putting heavy axial load on your spine.

Bouncing the bar off the pins instead of coming to a complete stop.

Letting the bar drift out in front of your body, losing control of the bar path.

Breathing

Inhale at the bottom, brace your core, and exhale as you drive past the sticking point overhead.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.