Swiss Bar Overhead Press from Pins: Complete Exercise Guide

The Swiss bar overhead press from pins (also called the multi-grip overhead press or military press from pins) is a specialized strength training exercise that combines the benefits of traditional overhead pressing with unique equipment modifications. This exercise utilizes a Swiss bar (multi-grip bar) and a power rack with adjustable pins to create a pressing movement that enhances shoulder health while developing explosive strength from a dead stop position.

Watch the video below on how to maximize this exercise.

Muscles Worked

The Swiss bar overhead press from pins primarily targets:

• Deltoids (anterior, medial, and posterior)
• Triceps brachii
• Upper chest (clavicular portion of the pectoralis major)
• Trapezius and upper back stabilizers
• Core muscles for stability

Equipment Needed

To perform this exercise properly, you’ll need:

1. Power rack with adjustable pin or rod and pipe safety system
2. Swiss bar (also called a multi-grip or football bar)
3. Weight plates appropriate for your strength level

Benefits of the Swiss Bar Overhead Press from Pins

1. Shoulder-Friendly Pressing Position

Unlike a standard barbell that forces your hands into pronation (palms forward), the Swiss bar allows for a neutral grip position where your palms face each other. This external rotation at the shoulder joint creates a more biomechanically favorable position, reducing impingement risks and making this an excellent option for lifters with shoulder issues.

2. Explosive Strength Development

Starting each repetition from a dead stop on the pins eliminates the stretch-shortening cycle and stored elastic energy, forcing your muscles to generate maximum force from a static position. This builds what strength coaches call “starting strength”—the ability to generate power from a stopped position.

3. Customizable Range of Motion

By adjusting the height of the pins in the power rack, you can:

• Target specific sticking points in your press
• Reduce range of motion for rehabilitation purposes
• Focus on lockout strength by setting pins higher
• Work the full range by setting pins at chest/shoulder height

4. Carryover to Strongman Events

The Swiss bar’s thickness and grip positioning closely mimics the feel of pressing a log in strongman competitions. For athletes training for strongman events without access to specialized equipment, this exercise provides excellent carryover.

Exercise Execution

Setup

1. Set the safety pins in a power rack at your desired height (typically around chest or shoulder level)
2. Place the Swiss bar on the pins with appropriate weight loaded
3. Position yourself under the bar with feet in either a staggered stance (recommended for power) or parallel stance

Grip Selection

The Swiss bar offers multiple grip options:

• Medium grip: Recommended for most lifters as it balances shoulder comfort with pressing power
• Close grip: Increases triceps engagement
• Wide grip: Greater deltoid emphasis (though less comfortable for most lifters)

Proper Form

1. Position yourself with the bar resting on the pins at your chosen height
2. Grip the handles with palms facing each other in a neutral position
3. Keep your elbows directly under your wrists
4. Maintain a braced core with neutral spine position
5. Press the bar directly overhead, making room for your head to move slightly forward as the bar passes your face
6. Achieve full lockout with the bar directly over the shoulders and mid-foot
7. Lower the bar with control back to the pins
8. Come to a complete stop on the pins before initiating the next repetition

Programming Recommendations

As a Main Movement

• Sets/Reps: 3-5 sets of 2-5 reps
• Rest Periods: 2-3 minutes between sets
• Frequency: 1-2 times per week
• Intensity: 75-85% of your regular overhead press 1RM

As a Supplemental Exercise

• Sets/Reps: 2-4 sets of 3-8 reps
• Rest Periods: 1-2 minutes between sets
• Placement: After your main overhead pressing movement
• Focus: Target specific weaknesses in your overhead press

Common Mistakes to Avoid

• Bouncing the bar off the pins instead of coming to a complete stop
• Pressing the bar forward rather than directly overhead
• Excessive lumbar arching during the lift
• Failing to maintain vertical forearms during the press

Who Should Use This Exercise?

This variation is particularly valuable for:

• Lifters with shoulder injuries or mobility limitations
• Strongman athletes preparing for log press events
• Weightlifters looking to improve their starting strength
• Anyone experiencing sticking points in their overhead press

Final Thoughts

The Swiss bar overhead press from pins combines the shoulder-friendly benefits of neutral grip pressing with the strength-building advantages of pin work. Whether you’re using it as a main pressing movement to spare your shoulders or as a supplemental exercise to build explosive power, this exercise deserves a place in your training routine.

Give it a try in your next upper body session and experience the unique benefits of this specialized overhead pressing variation.