Chest · Barbell
Barbell Pin Bench Press Conventional Grip
How to do the barbell pin bench press conventional grip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Set the safety pins in a rack at chest height and lie on a bench underneath with the barbell resting on the pins, hands at shoulder-width. Press the bar up from a dead stop on the pins to full lockout, then lower it back to rest on the pins before each rep.
- 1Chest, shoulders, and triceps driving the bar from a dead stop
- 2No bounce or stretch reflex; pure pressing power off the pins
- 3A tight core and stable shoulders on every rep
Common mistakes
- Flaring your elbows wide as you press
- Letting your wrists bend backward under the bar
- Heaving with your hips off the bench to start the press
Muscles worked
The barbell pin bench press conventional grip mainly works the mid chest and triceps, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the barbell pin bench press conventional grip for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.