Swiss Bar Pin Press with Chains: A Complete Guide to Maximize Your Bench Press Performance

Are you looking to break through bench press plateaus while maintaining shoulder health? The Swiss bar pin press with chains might be the advanced training technique you’ve been searching for. This underrated powerlifting accessory exercise combines several crucial training elements to drive explosive strength off the chest and enhance tricep development. Let’s dive into this powerful movement that could revolutionize your pressing strength.

Watch the video below on how to maximize this exercise.

What Is the Swiss Bar Pin Press with Chains?

The Swiss bar pin press with chains is a specialized pressing variation that combines:

1. A Swiss bar (also called a football bar or neutral grip bar)
2. Pin press technique (starting the concentric movement from a dead stop position)
3. Accommodating resistance through chains

This combination creates a shoulder-friendly pressing movement that emphasizes rate of force development while accommodating the strength curve through the range of motion.

Equipment Needed

To perform this exercise correctly, you’ll need:

• Power rack with adjustable pins
• Swiss bar or neutral grip bar
• Chain setup with a feeder system (ideally with easy loaders)
• 5/8″ chains or similar
• Flat bench

The key equipment detail is using a proper chain setup. Instead of attaching chains directly from the bar to the floor, use a feeder system like the Easy Loaders from Elite FTS to properly accommodate the resistance.

Proper Setup and Execution

Step 1: Set up your equipment

• Position the pins at your desired height (typically 1-3 inches from chest for most training purposes)
• Attach chains to your bar using the feeder system
• Load approximately 25% of your 1RM bench press in chain weight

Step 2: Position yourself

• Lie flat on the bench beneath the bar
• Choose your grip width (close, medium, or wide handles)
• Set your back tight and position feet firmly

Step 3: Execute the movement

• Stack wrists and elbows directly under the bar
• Take a big breath, brace your core
• Push explosively from the dead stop position
• Let the bar return to a complete stop on the pins
• Repeat for prescribed repetitions

Why This Exercise Works

The Swiss bar pin press with chains excels at developing several key aspects of pressing strength:

Rate of Force Development

Starting from a dead stop on the pins removes the stretch reflex and eccentric loading, forcing you to generate maximum force from a static position. This translates directly to breaking through sticking points in your regular bench press.

Accommodating Resistance

As you press the bar upward, more chain links leave the ground, progressively adding weight through the range of motion. This matches the natural strength curve of pressing movements, keeping consistent tension where you’re strongest.

Tricep Development

The neutral grip position of the Swiss bar externally rotates the shoulders, shifting emphasis toward the triceps. Since tricep strength is often a limiting factor in bench press lockout, this targeted development pays dividends in overall pressing performance.

Shoulder Health

For lifters with shoulder issues, this exercise offers significant benefits:

• Neutral grip position reduces internal rotation stress
• Adjustable pin height allows working within pain-free ranges
• Reduced eccentric loading decreases joint stress

Programming Recommendations

This versatile exercise can be integrated into your training in multiple ways:

As a Main Movement:

• Use heavy loads (85-95% of your Swiss bar pin press max)
• Perform 1-3 repetitions per set
• Focus on maximal force production from the dead stop

As a Supplemental Exercise:

• Perform after your main bench press work
• Use moderate-heavy loads (75-85% range)
• Execute 3-5 repetitions per set
• Keep it heavy enough to challenge force production off pins

Avoid using this for high repetitions (>5). The effectiveness diminishes as weight becomes too light to challenge rate of force development.

Common Mistakes to Avoid

1. Using too little chain weight – Aim for approximately 25% of your bench press 1RM in chains
2. Unracking from J-hooks – Start from pins to eliminate eccentric loading
3. Bouncing off pins – Allow a complete stop between repetitions
4. Using excessive range of motion – Set pins at appropriate height for your goals and mobility

Final Thoughts

The Swiss bar pin press with chains may require more setup than your standard bench press, but the benefits for pressing strength, tricep development, and shoulder health make it well worth the effort. By properly implementing this exercise, you’ll develop explosive power off the chest while strengthening the entire pressing movement pattern.

Add this highly effective yet underutilized exercise to your training program and watch your bench press numbers climb while maintaining healthy shoulders.