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Yo, Omni! Channels like this and yours helped get stronger and bigger. Bench pressing shouldn't be the regurgitated just add weight to the bar when you can get x reps.
The thing I’ve found to be the most effective from these is pressing from right below the sticking point, it really teaches you how to drive right through that point, and also how hard it is to accelerate a weight through a dead stop. You can always use higher pins for locking out bigger weights or lower pins to work on your starting, but the hardest part will always be the part where the arms are at right angles and you need to clear your forehead.
How heavy like percent are you going? And do you start like a chest day with pin press or do you end with it? Or are you making the whole day about pin press.
I’ve only really used these for OHP, so my answers will be geared in that way. Percentage Wise, I go heavy with these and work within 1-3 reps. I don’t rly see the benefit of doing a lot of reps and lowering the rom, the places you will have trouble are when the weight slows down going up. 95%+ is the wave for me, ideally if you are aiming to set a one rep max, you should try to Pin Press it for one at some point during the cycle. This gives you an idea of what that weight is like in your hands and reinforces the driving through the sticking point thing I was talking about. As far as Programming, I might just throw them in on an Arm day, or you can make it your main movement on a shoulder day. Accessories are fun to do, but harder to program, fill them in wherever your body thinks they work best honestly.
Close Grip Bench on a second press day is a great exercise to improve your normal bench, also (weighted) dips, close Incline, pin or floor db press. The goal here is to do heavy triceps work that will help you push through sticking point in your normal bench. Great advice!
I'll be 45 in a few months and have been at it since 1992. Bench has always felt more natural and come a little easier than deadlifts for me. I have incorporated entire 3 to 5 week waves of pin presses. If you're new to them, you might want to I avoid singles until the neurological adaptation occurs. It is purely anecdotal, but I've had 2 training partners suffer significant tricep tears while performing pin presses for bench. I think they failed to maintain proper contraction and kinda fired into them from an almost relaxed position. Great content as usual.
I’m the same mate I’m 48 this year trying to keep my bench going how do you find your recovery at your age I press 2 times a week I just can’t recover from 3 days I’ve always been drug free it’s definitely getting harder as I get older
Heck yes. When i’ve done pin presses overhead I like doing a lengthy lockout time on the final rep of the set! Like even if it’s locked out i like to stay flexed and as though I’m trying to keep the ceiling up. Love the content, keep it coming! 💪
I will eventually bench 405. I am at 335 currently and am now trying to increase strength. Thank you. I will implement the pin variations in my training.
I used to do pin presses and they helped me a lot. I got away from them because repping them out can be a pain in the ass but your video has inspired me to get back to them.
8:31 It's crazy how powerful training specificity is. The best log Kaz ever did in comp was 375, and you, not nearly as muscled or genetically exceptional (it's a very high bar), and not on as much stuff as he was, did 410.
@@josephbloxham3992 Kaz also had seated press of 445 for 3 strict reps, and this was not the high incline style we see so much today. Also, this was after pec tear
holy shit, bench press went up by 50 lbs in 2 months from doing pin press?!? could you elaborate more on what sets/reps/weights you worked with on the pin press that allowed your bench to explode?
Did you stop doing benchpress during your pin press training or did you do both? How many sets, reps and percent of 1 rep max in benchpress and pin press did you do and use?
I am like a novice lifter at best. 39 years old 165 cant put on weight to save my life (truth be told i dont try suoer hard) and i am 100% lifting for looks not strength. With that being said i fluffin love your channel. It is so awesome and insifhtful. Keep up the good work. Brother i may not lift like you but i admire what you do.
Very cool. I really liked the breakdown and explanation for the improvement. It really emphasizes how their are more various mechanically ranges and advantages in certain workouts. This is great stuff to learn. Thanks
Thanks for the explanation of bottom pull down to engage the muscles due to the dead stop loose start. I hurt my shoulder once getting out of my form on the bottom to drive the bar up.
Sir you are strong and solid good look in your competitions. Thank you for the pin press suggestion. I can see how that could help me overcome my sticking point and go thru instead of hitting a wall not knowing what else to do to develop the explosiveness to overcome that sticking point.
Bench went up really quick, like this for peaking, and also SSB pinsquats have a huge carry over for me, I like switching between box squats and pin squats/dead squats
I like pin squats too - but many in the industry are against it for some reason. Actually when I was pretty strong and squatting 405, I used to put an extra 50 or so pounds on the bar, unrack it, and just stand there for a minute. Then my heavy set with the full squat felt easier. Like the baseball batting circle 👍
Great stuff as per! Last peak was with your programming, my strict ohp was extremely strong, whether thats related to the pin presses we ran I've no idea! 2 variations that blew up my pressing in the past we're paused close grip and paused high incline, both with the the elitefts shoulder saver pad! Again breaks the stretch reflex, maybe not as much as the pins, but probably provides a more mechanically advantaged positioning due to the eccentric portion! Might be one to run in the block before pins!
With my bench and safeties I am able to set up pin presses approximately 1cm from my chest. I have found this variation to be very difficult and yields huge bench gains.
I like to unload the bar on my chest, and even pull the bar into my chest at the bottom. I actually got that tip from another competitive strongman named Matt. My objective in doing so is to keep it from becoming a sternum bouncing ego lift, and two, it shift's the load onto my erectors, and they have to work more to hold position. So it's more than just arms being hit. Everything really good that I've learned has come from competitive strongmen. Y'all are the GOATS, of lifting.
That pinky comment makes a lot of sense to me now. I had a boxers fracture and now my pinky is crooked when I close my fist and it always feels off on bench press. Now I know why
Great video! A reminder for me to try this out again. For me pressing & squatting, etc from pins mostly allowed me to work around certain injuries! Definitely a great training tool!
Gonna have to try this out... my off the chest to mid range is always super strong, if I fail a rep it's always about mid-range or close to lockout. I've even hit such fast speed off the bottom that I thought for sure this is going up only to fail the last little bit of the lockout.
at 2:40 are those inzer elbow sleeves? I am curious to see if there is any benefit compared to using the SBD knee sleeves. I am an amateur strongman competitor and only use sleeves 1-2 months out from a competition.
I am not a powerlifter by any means,but there is one trick I learned to compliment these kind of presses.Try a close grip - hands about 4-6 inches apart - incline press.This increased my bench press by about 50 lbs+ over a short period of time,but I highly recommend a spotter bc the weight gets heavy quickly.I was doing reps w 325 in the press form I mentioned above before i knew it,flying up from just around 260 in very little time.
@@MatthieuAmherst It will be 2 years since O started working out this way and I have had no issues w wrists,joint,or anything.However,my wrists are naturally strong from working landscaping for years.I would recommend some forearm curls and maybe some forearm reverse curls.Start w lighter weight,though,until it feels better....Also,u may have tendon issues that you are not aware of and that is what the wrist pain is letting u know about.Remember that it's all connected within.Could be some tendinitis.In that case,you would have to work around such issues.
@@brotherlittlefoot2216 I'm working towards 3 plates from 2.5 plates right now, and i'll rotate my exercises soon so i might just try what you said. So you recommend really close grip pin presses from flat and incline, right?
I found some success in bottom-up/pin squats. Taught me better bracing and changed my form to be less forward aka using lower back. Box squatting lead me to wider stances and being more extended forward.
Great video, I just was thinking that since Im a deadlift specialist, very long arms, my triceps are my strong point, chest weakpoint. Should I do the same as whats said in the vid? As in close grip pin press, tricep esk work? Or should I do wider grip to emphasize chest more
The other thing to do is take a naked bar, put it *UNDER* the pins, and then push up against them as hard as you can, for as long as you can. Since its trapped -- you'll hit the max you can do, period. Then you move the pins one position up, and do it again, and so on and so forth through the entire range of motion. Really good for maximizing strength through sticking points as it's essentially the craziest isometric movement you can possibly perform (making it really good for neurological development, too). Just make sure your rack is bolted to the floor or overweighted so you dont put it through the drywall or a gym mirror, lol.
I like to do AMRAPs as top set, aka first, and then follow with normal sets. I have found this has the same effect as heavy top set, following sets feel lighter, and they as crispier. Whereas doing AMRAP as last is always grind city.
I started 2 board pressing a few months ago and I love it. Haven't really had enough time to completely validate its efficacy in driving my strength, but I am pretty sure it does. Regardless, they feel great and give me exposure to higher weights. Anyone have any thoughts on whether pin pressing provides any unique benefits that board pressing does not?
I see some very strong people keep their head on the bench and some whose heads come off the bench with a forward tilt during the lift. Is there any difference in stability or injury risk between the two approaches or is it just personal preference?
It depends on fed rules. USPA/WRPF lets you lift your head (and USAPL does too now). Generally lifters who sink the bar into their chest lift their heads. There's a little more risk of pec tears with extreme weights when you sink the bar.
@@Pryslak It's pretty minimal in terms of stress, plus the set doesn't last that long so the stress is very short. I'd imagine it's more stressful on your neck to be hunched over your phone or computer for a half hour with bad posture.
Hey Alex, you appear in the video doing some heavy ass seated OHP without the pins. What do you think about using that lift as a developmental variation for the press in a base phase? Or should be better just pressing with more volume?
The strongest my arms ever got was when I did bottoms up pin presses with a close grip about 2-5 inches off my chest in a rack with 1 inch hole spacing. I started above my sticking point maybe three inches shy of lockout with 90%- 120% of my most recent 1 rep Max. Ii would do these as a first movement on max effort day starting with 10x3 with 90%, then 6x3 with,100-105%< and week 3 115-120 % for 8-10 singles with an AMRAP last set which I usually got 3 with120. Week 4 was a deload where I would drop the pin 1 inch and use 80% 4x4. Then I would duplicate the percentages for 3 weeks followed by a deload dropping the pin by 1 inch. I would take 2-3 weeks off any pin presses and use close grip bench or incline as a primary max effort lift usually with a long pause (like 3-5 seconds) working up to a max triple but leaving 1-2 reps in the tank and maintaining serious br speed, no slow grinding (this type of effort would hurt my recovery and screw up my explosiveness for the next training day I would resume pin presses same weights an inch lower. I would do the pin press for 2 cycles or 2 months. By the time the weight was at the lowest setting I was using 110% of my 1R Max for a triple. Over the course of 1 year, after a shoulder injury forcing me to change my bench technique from a maximum wide grip (index fingers on the rings), I went from doing 425 for a triple with paused reps at 203, which resulted in injury and 2 years of benching with my index fingers right where the knurling begins (originally I could do 350 and after a year of dicking around and not following a structured program because I was so emotionally devastated believing I would never bench over 405 despite the fact that hD I not injured myself, a wide gripped 500 at 200 lbs was a realistic goal. After the first year of training with a close grip I only bumped up my close grip max (keep in mind that close grip was the only grip I could use and going wider wouldn't help anything but would guarantee an injury) to 375. In year two I decided I would find a way to get strong on close grip bench despite my deadlifter build, monkey arms and a short torso. After 1 year of pin pressing gradually lowering the pins, I hit 425 for a double with both reps paused. Years later after reconstructive surgery of my left shoulder, 9 months after the surgery I close gripped 465 with a pause at 200 raw. I put on the blue reactjve slingshot (the least assistance of the 4-blue, red (standard), yellow (a little thicker) and black (twice as thick as red). With the blue I hit 495 pretty easily (it went up fast). I tried 515 and it went up fast and about 2-3 inches from lockout it stalled briefly and the came crashing down Pin presses are great but start light (if the bar slides on the pins at the beginning , even if you manage to press it to lockout that's a sign that the weight is too heavy and the carryover will be 0. When you slide and then find some weird spot where the weight goes up that means you altered your bar path to press it so you essentially performed a different version of the lift. Without the pins you won't have the luxury of finding that weird leverage point. So the secret with pin presses is to know your bar path and position the bar and your body to mimic that bar path as close as possible.
Do you feel this is similar to floor presses or is there a significant difference due to fact pin press is same body and leg position as a standard bench press?
I wonder how well 1rm pin presses would work for Eric Bugenhagen's "Bulgarian lite" style of training. The fact that it lets you work with higher loads with doing less damage to your shoulders makes me curious to try it.
Back was rounded asf when I pulled 460 but after I implemented stiff legged block pulls my back wouldn't round anymore and my lockout was stupidly strong because I was used to pulling from a really disadvantageous position (stiff legged).
Can you explain about powerlifting with scoliosis, been training for a year now and just discovered that I have mild thoracic scoliosis, now I am afraid of squatting and Deadlifting
do you prefer the dead stop caused by a pause or by deloading (Pin Bench/Pin Squats ...) ? I am doing paused bench with a "t-shirt touch" and it helps my bench a lot...keeps on progressing and feeling really explosive
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This is the type of content that really reminds me why I love training so much. Great video man
I love both ur vidoes
Hell yea. These cues are invaluable.
Its a mindset
Yo, Omni! Channels like this and yours helped get stronger and bigger.
Bench pressing shouldn't be the regurgitated just add weight to the bar when you can get x reps.
Best two strength training channels on UA-cam right now.
The thing I’ve found to be the most effective from these is pressing from right below the sticking point, it really teaches you how to drive right through that point, and also how hard it is to accelerate a weight through a dead stop.
You can always use higher pins for locking out bigger weights or lower pins to work on your starting, but the hardest part will always be the part where the arms are at right angles and you need to clear your forehead.
How heavy like percent are you going? And do you start like a chest day with pin press or do you end with it? Or are you making the whole day about pin press.
I’ve only really used these for OHP, so my answers will be geared in that way.
Percentage Wise, I go heavy with these and work within 1-3 reps. I don’t rly see the benefit of doing a lot of reps and lowering the rom, the places you will have trouble are when the weight slows down going up. 95%+ is the wave for me, ideally if you are aiming to set a one rep max, you should try to Pin Press it for one at some point during the cycle. This gives you an idea of what that weight is like in your hands and reinforces the driving through the sticking point thing I was talking about.
As far as Programming, I might just throw them in on an Arm day, or you can make it your main movement on a shoulder day. Accessories are fun to do, but harder to program, fill them in wherever your body thinks they work best honestly.
I tried it today after watching this. It's a pretty humbling movement; it seemed to reveal a significant weakness. Thank for this.
Close Grip Bench on a second press day is a great exercise to improve your normal bench, also (weighted) dips, close Incline, pin or floor db press. The goal here is to do heavy triceps work that will help you push through sticking point in your normal bench. Great advice!
I'll be 45 in a few months and have been at it since 1992. Bench has always felt more natural and come a little easier than deadlifts for me. I have incorporated entire 3 to 5 week waves of pin presses. If you're new to them, you might want to I avoid singles until the neurological adaptation occurs. It is purely anecdotal, but I've had 2 training partners suffer significant tricep tears while performing pin presses for bench. I think they failed to maintain proper contraction and kinda fired into them from an almost relaxed position. Great content as usual.
holy shit hope they got well quick a tricep tear would make me fuckin mad
I’m the same mate I’m 48 this year trying to keep my bench going how do you find your recovery at your age I press 2 times a week I just can’t recover from 3 days I’ve always been drug free it’s definitely getting harder as I get older
1:04 😂😂😂 incredible
Heck yes.
When i’ve done pin presses overhead I like doing a lengthy lockout time on the final rep of the set! Like even if it’s locked out i like to stay flexed and as though I’m trying to keep the ceiling up.
Love the content, keep it coming! 💪
This video is a goldmine of information. Good information that is. Thank you sir! 💪🏆
I will eventually bench 405. I am at 335 currently and am now trying to increase strength. Thank you. I will implement the pin variations in my training.
I used to do pin presses and they helped me a lot.
I got away from them because repping them out can be a pain in the ass but your video has inspired me to get back to them.
Like just takes a long time?
Thanks!
8:31 It's crazy how powerful training specificity is. The best log Kaz ever did in comp was 375, and you, not nearly as muscled or genetically exceptional (it's a very high bar), and not on as much stuff as he was, did 410.
Look at the equipment that they used in the 80s versus todays logs. You in no way shape or form can compare Kaz's and Alex's lifts 1:1
Kaz did that on a green log that barely had the leaves knocked off it. On a modern log, he'd have been hitting big z numbers
He had assistance with from red bands which help with 30-50lbs of resistance and that assistance wears off towards the lockout. It was also 415.
@@josephbloxham3992 Kaz also had seated press of 445 for 3 strict reps, and this was not the high incline style we see so much today. Also, this was after pec tear
Hey man, just want to let you know. Your video about pin press help me a lot. Break my PR from 137.5kg to 145kg in roughly 3 months. Thx!
Damn gg
I did this in high-school. Went from doing 265x1 to 295x3 & 315x1 it only took me 2 months (maybe even a little less). It’s crazy
holy shit, bench press went up by 50 lbs in 2 months from doing pin press?!? could you elaborate more on what sets/reps/weights you worked with on the pin press that allowed your bench to explode?
@@lieggsy306look up Josh Bryant regarding these. He’s got a lot of 600+ raw Benchers doing these
Did you stop doing benchpress during your pin press training or did you do both?
How many sets, reps and percent of 1 rep max in benchpress and pin press did you do and use?
@@heyman373 according to Josh Bryant who is the coach of more 600+ raw benchers than anyone in the world you never stop doing the main lift.
bro how elaborate please
I am like a novice lifter at best. 39 years old 165 cant put on weight to save my life (truth be told i dont try suoer hard) and i am 100% lifting for looks not strength. With that being said i fluffin love your channel. It is so awesome and insifhtful. Keep up the good work. Brother i may not lift like you but i admire what you do.
Very cool. I really liked the breakdown and explanation for the improvement. It really emphasizes how their are more various mechanically ranges and advantages in certain workouts. This is great stuff to learn. Thanks
Thanks for the explanation of bottom pull down to engage the muscles due to the dead stop loose start. I hurt my shoulder once getting out of my form on the bottom to drive the bar up.
Very useful tips. 👍👍👍
Sir you are strong and solid good look in your competitions. Thank you for the pin press suggestion. I can see how that could help me overcome my sticking point and go thru instead of hitting a wall not knowing what else to do to develop the explosiveness to overcome that sticking point.
Thank You 🙏💪♥️🔥
Excited to do them in the peak phase!
Great vid I might try for OHP
This is some old school stuff … love it
Great video! Thank you
Phenomenal content here, appreciate the vid
Returning to pin presses again after this video
Bench went up really quick, like this for peaking, and also SSB pinsquats have a huge carry over for me, I like switching between box squats and pin squats/dead squats
I like pin squats too - but many in the industry are against it for some reason.
Actually when I was pretty strong and squatting 405, I used to put an extra 50 or so pounds on the bar, unrack it, and just stand there for a minute. Then my heavy set with the full squat felt easier. Like the baseball batting circle 👍
@@danski6694 Paul Anderson and Bud Jeffries were both into pin or bottom up squats so that's good enough to convince me they are good.
This video was great! ℒℴѵℯ the content Bromley!
Great stuff as per!
Last peak was with your programming, my strict ohp was extremely strong, whether thats related to the pin presses we ran I've no idea!
2 variations that blew up my pressing in the past we're paused close grip and paused high incline, both with the the elitefts shoulder saver pad! Again breaks the stretch reflex, maybe not as much as the pins, but probably provides a more mechanically advantaged positioning due to the eccentric portion! Might be one to run in the block before pins!
Very good advice, keep it up
I like this! Thank you!
Time to go fabricate a pin press setup in the good ol' garage gym!
Phillip the legend of legends
Bullmastiff is feeling good already Alex! Can’t wait to see the improvements to come :)
Have you seen improvements ? I want to run it after my current program
With my bench and safeties I am able to set up pin presses approximately 1cm from my chest. I have found this variation to be very difficult and yields huge bench gains.
awesome… im also prioritizing the ohp… push press as my main heavy press, seated pins as supplemental
Great video, I'm going to try this
I like to unload the bar on my chest, and even pull the bar into my chest at the bottom. I actually got that tip from another competitive strongman named Matt. My objective in doing so is to keep it from becoming a sternum bouncing ego lift, and two, it shift's the load onto my erectors, and they have to work more to hold position. So it's more than just arms being hit.
Everything really good that I've learned has come from competitive strongmen. Y'all are the GOATS, of lifting.
That pinky comment makes a lot of sense to me now.
I had a boxers fracture and now my pinky is crooked when I close my fist and it always feels off on bench press.
Now I know why
Why yo cheeks shiny ✨
Jacked pikachu
Great video! A reminder for me to try this out again. For me pressing & squatting, etc from pins mostly allowed me to work around certain injuries! Definitely a great training tool!
Gonna have to try this out... my off the chest to mid range is always super strong, if I fail a rep it's always about mid-range or close to lockout. I've even hit such fast speed off the bottom that I thought for sure this is going up only to fail the last little bit of the lockout.
at 2:40 are those inzer elbow sleeves? I am curious to see if there is any benefit compared to using the SBD knee sleeves. I am an amateur strongman competitor and only use sleeves 1-2 months out from a competition.
I am not a powerlifter by any means,but there is one trick I learned to compliment these kind of presses.Try a close grip - hands about 4-6 inches apart - incline press.This increased my bench press by about 50 lbs+ over a short period of time,but I highly recommend a spotter bc the weight gets heavy quickly.I was doing reps w 325 in the press form I mentioned above before i knew it,flying up from just around 260 in very little time.
I tried super close like that, but from a full range of motion. Wrists hurt so bad I thought I tore something. No issue with that?
@@MatthieuAmherst It will be 2 years since O started working out this way and I have had no issues w wrists,joint,or anything.However,my wrists are naturally strong from working landscaping for years.I would recommend some forearm curls and maybe some forearm reverse curls.Start w lighter weight,though,until it feels better....Also,u may have tendon issues that you are not aware of and that is what the wrist pain is letting u know about.Remember that it's all connected within.Could be some tendinitis.In that case,you would have to work around such issues.
Did you do them off of pins?
@@niko9338 Definitely a weight rack,yes.The initial push is hard,but it reps smoothly once the weight is up.
@@brotherlittlefoot2216 I'm working towards 3 plates from 2.5 plates right now, and i'll rotate my exercises soon so i might just try what you said. So you recommend really close grip pin presses from flat and incline, right?
Imagine how strong he will be when his old man strength kicks in.
I found some success in bottom-up/pin squats. Taught me better bracing and changed my form to be less forward aka using lower back. Box squatting lead me to wider stances and being more extended forward.
Trying this tonight
Does paused bench has a simillar impact?
Anthony Ditillo loved this exercise
2:25 do you purposefully go for narrower grip when doing bench pin-presses? Or is that just your regular grip for benching?
More range of motion.
Good information video
Interesting name........, yeah it's not bad.
Looking forward to trying. Can it also be used as a Plateau buster
Pin press with the swiss bar really has bruised my ego
Alright restarting my training again. Let's see how it goes
What's your take on Pin Squats? Thanks Alex for all the content!
Great video, I just was thinking that since Im a deadlift specialist, very long arms, my triceps are my strong point, chest weakpoint. Should I do the same as whats said in the vid? As in close grip pin press, tricep esk work? Or should I do wider grip to emphasize chest more
5:25 , 6:40
What’s your opinion on using these to build after a tricep tear? Been stuck at about 90% of my previous strength after a complete tear 2 years ago
The other thing to do is take a naked bar, put it *UNDER* the pins, and then push up against them as hard as you can, for as long as you can.
Since its trapped -- you'll hit the max you can do, period.
Then you move the pins one position up, and do it again, and so on and so forth through the entire range of motion.
Really good for maximizing strength through sticking points as it's essentially the craziest isometric movement you can possibly perform (making it really good for neurological development, too).
Just make sure your rack is bolted to the floor or overweighted so you dont put it through the drywall or a gym mirror, lol.
I’m a older guy. My body seems to respond to these movements well. I do some ISO work after these for rep work. 👍🏼
"Chest is an arm workout" sounds like something Dom Mazzeti would say.
Love base strength. Gonna try pin press again. Gonna go lighter and smoother.
Would floor press give the same effect in your opinion? Or is there a substantial difference? I guess the lack of leg drive is a factor
Similar. Pin press is from a dead stop, floor press you still have to unrack it.
You could start from the bottom with the floor press too. That would be an interesting twist to it.
I came to the comments to ask the same question. My sense is that yes, it would be the equivalent.
I started doing this last month.. i honestly thought I invented it 😂😂.. aniways this actually works really well tok me from 185 to 225 in 1 month. ❤❤
noted
I like to do AMRAPs as top set, aka first, and then follow with normal sets. I have found this has the same effect as heavy top set, following sets feel lighter, and they as crispier. Whereas doing AMRAP as last is always grind city.
Larsen Press or gtfo... (I'm also a fan of pin pressing, in fact, I have the unofficial Larsen Pin Press world record)
@@talder123 my man
😂😂😂😂
@@BaldOmniMan SQUAD!!!!
I started 2 board pressing a few months ago and I love it. Haven't really had enough time to completely validate its efficacy in driving my strength, but I am pretty sure it does. Regardless, they feel great and give me exposure to higher weights.
Anyone have any thoughts on whether pin pressing provides any unique benefits that board pressing does not?
You start and end in a complete dead stop in a pin press.
Sounds True
Long(er) Pause Box squats gave me confidence in the bottom of the squat
I see some very strong people keep their head on the bench and some whose heads come off the bench with a forward tilt during the lift. Is there any difference in stability or injury risk between the two approaches or is it just personal preference?
It depends on fed rules. USPA/WRPF lets you lift your head (and USAPL does too now). Generally lifters who sink the bar into their chest lift their heads. There's a little more risk of pec tears with extreme weights when you sink the bar.
It's kind of a subconscious thing, I personally feel a bit more explosive benching this way.
You don’t wanna lift your head off the bench really at all. Can put stress on your neck that can cause problems down the road
@@Pryslak This is my personal preference actually, exactly for that reason. But seeing high level lifters do this made me wonder.
@@Pryslak It's pretty minimal in terms of stress, plus the set doesn't last that long so the stress is very short. I'd imagine it's more stressful on your neck to be hunched over your phone or computer for a half hour with bad posture.
Josh Bryant has entered the chat
Pins are my 20 year secret , no one does them but then they accuse me of juicing.
I'm very antisocial so this is great for me. don't gotta ask for no spotters I can test myself without fear of fucking up.
I thought pin movements fucked up your joints as opposed to board work? Is there a technique to avoid trashing the joints?
for a second i was like how the hell did he bench 675 i been watching for years and never saw it
My favorite as well
I agree with this video 106%...
Hey Alex, you appear in the video doing some heavy ass seated OHP without the pins. What do you think about using that lift as a developmental variation for the press in a base phase? Or should be better just pressing with more volume?
Hopefully this isn't a stupid question but is there a difference between a pin press and floor press?
If you rotate your bench pin press, isn't that basically a machine press?
The strongest my arms ever got was when I did bottoms up pin presses with a close grip about 2-5 inches off my chest in a rack with 1 inch hole spacing. I started above my sticking point maybe three inches shy of lockout with 90%- 120% of my most recent 1 rep Max. Ii would do these as a first movement on max effort day starting with 10x3 with 90%, then 6x3 with,100-105%< and week 3 115-120 % for 8-10 singles with an AMRAP last set which I usually got 3 with120. Week 4 was a deload where I would drop the pin 1 inch and use 80% 4x4. Then I would duplicate the percentages for 3 weeks followed by a deload dropping the pin by 1 inch. I would take 2-3 weeks off any pin presses and use close grip bench or incline as a primary max effort lift usually with a long pause (like 3-5 seconds) working up to a max triple but leaving 1-2 reps in the tank and maintaining serious br speed, no slow grinding (this type of effort would hurt my recovery and screw up my explosiveness for the next training day
I would resume pin presses same weights an inch lower. I would do the pin press for 2 cycles or 2 months. By the time the weight was at the lowest setting I was using 110% of my 1R Max for a triple.
Over the course of 1 year, after a shoulder injury forcing me to change my bench technique from a maximum wide grip (index fingers on the rings), I went from doing 425 for a triple with paused reps at 203, which resulted in injury and 2 years of benching with my index fingers right where the knurling begins (originally I could do 350 and after a year of dicking around and not following a structured program because I was so emotionally devastated believing I would never bench over 405 despite the fact that hD I not injured myself, a wide gripped 500 at 200 lbs was a realistic goal. After the first year of training with a close grip I only bumped up my close grip max (keep in mind that close grip was the only grip I could use and going wider wouldn't help anything but would guarantee an injury) to 375.
In year two I decided I would find a way to get strong on close grip bench despite my deadlifter build, monkey arms and a short torso. After 1 year of pin pressing gradually lowering the pins, I hit 425 for a double with both reps paused. Years later after reconstructive surgery of my left shoulder, 9 months after the surgery I close gripped 465 with a pause at 200 raw. I put on the blue reactjve slingshot (the least assistance of the 4-blue, red (standard), yellow (a little thicker) and black (twice as thick as red). With the blue I hit 495 pretty easily (it went up fast). I tried 515 and it went up fast and about 2-3 inches from lockout it stalled briefly and the came crashing down
Pin presses are great but start light (if the bar slides on the pins at the beginning , even if you manage to press it to lockout that's a sign that the weight is too heavy and the carryover will be 0. When you slide and then find some weird spot where the weight goes up that means you altered your bar path to press it so you essentially performed a different version of the lift. Without the pins you won't have the luxury of finding that weird leverage point. So the secret with pin presses is to know your bar path and position the bar and your body to mimic that bar path as close as possible.
Is this also good for hypertrophy?
Do you feel this is similar to floor presses or is there a significant difference due to fact pin press is same body and leg position as a standard bench press?
I used josh Bryant's version of this called dead bench. Never had such great strength gains in the bench
What is the difference between pin press and board press?
I wonder how well 1rm pin presses would work for Eric Bugenhagen's "Bulgarian lite" style of training. The fact that it lets you work with higher loads with doing less damage to your shoulders makes me curious to try it.
Back was rounded asf when I pulled 460 but after I implemented stiff legged block pulls my back wouldn't round anymore and my lockout was stupidly strong because I was used to pulling from a really disadvantageous position (stiff legged).
Are you doing something similar for pull days to balance it out? Like rack pulls or rows etc..
Do you ever overload on the pin press so it becomes an isometric exercise?
should feet rain flat when doing military presses?
you bench legal narrow bro?
when you say 75%, is it 75% of regular bench max , or 75% of the pin bench press max ?
Can you explain about powerlifting with scoliosis, been training for a year now and just discovered that I have mild thoracic scoliosis, now I am afraid of squatting and Deadlifting
@@thomaskoon8208 I have a 30 degree thoracic curve, my numbers r similar except for the bench, I struggle big time there 210
@@thomaskoon8208 thank you!
This is so inspiring to see man
Thank you guys for posting
@@AgentK83 💪 let's gooo
Would pin press and floor press have the similar effect ?
do you prefer the dead stop caused by a pause or by deloading (Pin Bench/Pin Squats ...) ? I am doing paused bench with a "t-shirt touch" and it helps my bench a lot...keeps on progressing and feeling really explosive
I release tension at the bottom, better for training starting power. It also contrasts with my regular benching which is almost always a spoto bench
I don't do shoulders, and chest on the same day. I seperate them by at least 48 hours.
Ohp to improve bench press too?
Do you ever use a mouthpiece?
Bromley I just did 3x12 front squats in your name. I won't admit what weight almost made me puke.