Barbell Press - Pin

Recommendations: 1-3 Sets, 6-10 Reps, 80 Wght

Intermediate Chest Triceps Anterior Delts Strength Power Rack Barbell Push Compound Gym

Purpose: This exercise increases strength and strength speed, and produces greater functional strength for pressing movements.

Benefits: A barbell allows someone to lift heavier weights and thus build more strength quicker. This exercise can be used for focusing on a desired point in the range of motion.

Lie on a supine (flat) bench in a Power Rack. Set the pins a the desired point in your range of motion. Move the loaded barbell to the pins. Hold the barbell with the palms facing up and hands shoulder-width apart. The barbell should be over your chest. Your feet should be flat on the floor and your back is arched. This is your starting position. Using the bar to help support your weight, lift your shoulders off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench, pressing the barbell upwards. Maintain this tight body position throughout the movement. Lower the barbell allowing your elbows to flare out to the sides. Inhale during this movement. Do not bounce the barbell off your chest. Keep your feet flat on the floor. Repeat for the recommended number of repetitions.

The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.