Swiss Bar Pin Press with Bands: The Ultimate Guide for Explosive Bench Press Strength

Looking to break through bench press plateaus and build explosive triceps strength? The Swiss Bar Pin Press with Bands might be the game-changing exercise you need in your training arsenal.

Watch the video below on how to maximize this exercise.

What Is the Swiss Bar Pin Press with Bands?

The Swiss Bar Pin Press with Bands combines three powerful training elements:

1. A neutral grip Swiss bar (also called a football bar)
2. Pin press mechanics that eliminate the stretch-shortening cycle
3. Accommodating resistance from bands that match your strength curve

This compound movement specifically targets your triceps while developing pure concentric strength from a dead stop position. The result? Improved starting strength that directly translates to a bigger bench press.

Equipment Needed

To properly set up this exercise, you’ll need:

• Swiss bar or neutral grip specialty bar
• Power rack with adjustable pins
• Resistance bands (mini or micro mini bands recommended)
• Band pegs or another method to secure bands (dumbbells can work in a pinch)
• Flat bench

Proper Form and Execution

Setup:

• Position the pins in the rack 1-3 inches above your chest (most common starting position)
• Secure resistance bands doubled up in Westside Barbell style with band pegs
• Ensure the bands create immediate tension at the starting position

Execution:

1. Slide onto the bench and position yourself under the bar
2. Grip the Swiss bar at the medium handles (adjust wider or narrower based on your frame)
3. Plant your feet firmly on the ground to create a stable base
4. Take a deep breath, brace your core
5. Press explosively against the band tension
6. Allow the bar to return completely to the pins between reps
7. Reset before each repetition, making this primarily a concentric-focused movement

Key Form Points:

• Keep wrists and elbows stacked throughout the movement
• Avoid elbow flare to maximize triceps engagement
• Let the bar come to a complete stop on the pins between reps
• Drive with maximum force against the increasing band tension

Benefits and Training Applications

Primary Benefits:

• Dramatically improves starting strength off the chest
• Places significant emphasis on triceps development
• Eliminates the stretch-shortening cycle for pure concentric strength
• Band resistance accommodates the strength curve, making lockout more challenging
• Develops mental toughness and intent to move weight explosively

When to Program It:

• As a main movement: 1-3 repetitions with heavy weight to develop rate of force production
• As a supplemental exercise: 3-5 repetitions following your main bench press work
• Best used during: Strength phases or when specifically targeting triceps and starting strength

Programming Recommendations

• Band Selection: Double mini bands work well for most lifters; micro minis for beginners or lighter lifters; monster minis only for those benching well over 400 pounds
• Loading: Heavy enough to be challenging but allowing for explosive movement
• Sets/Reps: 3-5 sets of 1-3 reps as a main movement; 3-4 sets of 3-5 reps as a supplemental exercise
• Rest Periods: 2-3 minutes between sets to allow for complete recovery
• Training Frequency: 1-2 times per week, based on your overall program design

Why It Works

The Swiss Bar Pin Press with Bands is uniquely effective because it simultaneously addresses multiple aspects of bench press strength:

1. Eliminating the stretch reflex by starting from a dead stop forces you to generate maximum force without momentum
2. The neutral grip position increases triceps recruitment while reducing shoulder strain
3. Band tension increases throughout the range of motion, ensuring you’re working hardest at the point where you’re mechanically strongest
4. Starting from pins allows you to focus on specific sticking points in your bench press

This combination makes it one of the most effective exercises for lifters looking to bust through plateaus and build pressing power that transfers directly to competition or regular bench pressing.

Who Should Use This Exercise?

This movement is particularly valuable for:

• Powerlifters seeking improved bench press performance
• Athletes requiring explosive upper body strength
• Lifters with triceps as a limiting factor in their pressing movements
• Anyone looking to break through bench press plateaus

Add the Swiss Bar Pin Press with Bands to your training program and watch your pressing strength and triceps development reach new heights.