Barbell Overhead Press from Pins: Building Upper Body Strength with Starting Power

The barbell overhead press from pins (also known as the military press from pins) is a powerful variation of the traditional overhead press that focuses on developing starting strength and concentric power. This exercise eliminates the eccentric (lowering) phase and forces you to generate maximum force from a dead stop position, making it an excellent supplemental movement for athletes looking to increase their overhead pressing strength.

Watch the video below on how to maximize this exercise.

Benefits of the Overhead Press from Pins

• Develops starting strength in the pressing position
• Focuses on concentric strength (pushing power)
• Minimizes eccentric stress on the shoulders and joints
• Improves rate of force development
• Enhances technical efficiency in the overhead press
• Perfect for strongman athletes and anyone needing explosive overhead power

Equipment Needed

• Power rack with adjustable pins or safety catches
• Standard barbell
• Weight plates

Proper Setup and Execution

Setting the Pins

Position the safety pins at approximately shoulder height. The exact height may vary depending on your rack design, but aim for a position that mimics your standard front rack position—similar to where you’d hold the bar during a front squat, push press, or jerk.

Grip and Stance

1. Take your normal overhead press grip on the barbell
2. Position yourself under the bar with either:
   • A staggered stance (recommended for better stability)
   • A parallel stance with knees slightly bent
3. Create tension throughout your body before initiating the lift

Execution

1. Wedge yourself under the barbell with elbows positioned directly beneath the bar
2. Create full-body tension before attempting to lift
3. Press the barbell powerfully overhead until arms are fully extended
4. Press your head “through the window” at the top of the movement
5. Lower the bar back to the pins with control
6. Come to a complete stop on the pins before beginning the next repetition

Technical Considerations

The key to maximizing the benefits of this exercise is creating proper tension before each rep. Since you’re starting from a dead stop on the pins, you’ll need to engage your lats and create whole-body tightness to optimize your pressing power.

When executing the press, focus on breaking the bar off the pins with explosive force. This teaches your body to overcome inertia and generate maximum power from the starting position—a skill that transfers directly to your standard overhead press.

Programming Recommendations

The overhead press from pins works best as a supplemental exercise to your regular overhead pressing movements. Here’s how to program it effectively:

• Rep Range: Keep repetitions low (1-5 reps, maximum 6)
• Weight: Expect to use less weight than your standard overhead press
• Sets: 3-5 working sets after proper warm-up
• Frequency: 1-2 times per week as a supplemental exercise

The low rep range is intentional—this exercise is designed to develop strength and power rather than endurance. Heavier loads with fewer reps will force you to be technically efficient while developing optimal strength for a bigger overhead press.

Variations

You can adjust the pin height to target specific sticking points in your overhead press:

• Set pins slightly higher to work on the transition around the head
• Set pins lower to focus on the initial drive from the shoulders

Who Should Use This Exercise?

This exercise is particularly beneficial for:

• Strongman competitors
• Olympic weightlifters
• Powerlifters looking to improve their overhead strength
• Athletes who need to develop powerful overhead pressing
• Anyone looking to break through a plateau in their overhead press

Final Thoughts

The barbell overhead press from pins is a specialized movement that deserves a place in any serious strength athlete’s training program. By focusing on concentric strength and starting power, it addresses aspects of pressing strength that can be difficult to target with conventional movements.

While your numbers will likely be lower than your standard overhead press when first attempting this exercise, the carryover to your regular pressing strength will be significant as you develop better rate of force development and starting strength.

Remember to maintain proper technique, create tension before each rep, and focus on quality over quantity with this movement. Your overhead pressing strength will thank you.