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High Pin Press

Man performing a high pin press arm exercise for his arm workout
Courtesy of David Barr

For this arms exercise you’ll want to place the safety bars of your squat rack at a height that will allow you to perform roughly the top third (or less) of the movement. Next place the bar at this height as the starting position. Make sure to follow the bench press checklist for your whole-body setup.

Instructions

  1. Man performing a high pin press arm exercise
    1. Starting from the bottom position, perform the concentric end-range ROM of the bench press. Reverse the movement for the eccentric part of the rep.
  2. Man performing a high pin press arm exercise
    2. The bar should stop dead on the safety bars at the end of each rep (i.e., no bouncing).