Swiss Bar Pin Press: A Complete Guide to Mastering This Powerful Chest Exercise

The Swiss bar pin press is a specialized strength training exercise that combines the shoulder-friendly benefits of a neutral grip with the starting strength advantages of a pin press setup. This compound movement primarily targets the chest, shoulders, and triceps while reducing shoulder strain compared to traditional barbell bench press variations.

Watch the video below on how to maximize this exercise.

Equipment Needed

To perform this exercise effectively, you’ll need:

• A Swiss bar (also called a neutral grip or multi-grip bar)
• A power rack with adjustable pins or a pin-based system
• A bench that fits properly within your rack

Proper Form and Technique

Setting up correctly is crucial for getting maximum benefits from the Swiss bar pin press:

1. Position the Swiss bar on the rack pins at your desired height
2. Set the bench in place so you can comfortably reach the bar
3. Lie on the bench in your normal bench press position
4. Select the appropriate handle width (middle handles work well for most lifters)
5. Grip the handles with a neutral grip (palms facing each other)
6. Establish a solid base with feet firmly planted and hips on the bench
7. Take a deep breath, brace your core, and tuck your elbows close to your sides
8. Press the bar up from a dead stop on the pins
9. Control the bar back down to the pins, allowing it to come to a complete stop
10. Reset and repeat for the prescribed number of repetitions

Remember that each repetition should start from a dead stop on the pins. This eliminates the stretch-shortening cycle and forces you to develop true starting strength.

Benefits of the Swiss Bar Pin Press

1. Develops Starting Strength

The pin press component forces you to generate force from a dead stop without the advantage of elastic energy from an eccentric (lowering) phase. This specifically targets starting strength deficiencies that may be limiting your regular bench press.

2. Shoulder-Friendly Design

The neutral grip positioning of the Swiss bar keeps your elbows tucked and reduces shoulder strain. The addition of pins typically reduces the range of motion slightly, further decreasing shoulder stress while still providing an effective training stimulus.

3. Customizable Range of Motion

By adjusting the height of the pins, you can target specific sticking points in your bench press:

• Lower pin placement (closer to chest) emphasizes the initial drive phase
• Higher pin placement focuses more on tricep strength and lockout power

4. Improved Pressing Mechanics

The Swiss bar naturally encourages proper elbow positioning and upper arm alignment, helping you maintain optimal pressing mechanics under load.

Programming Recommendations

The Swiss bar pin press can be integrated into your training program in several ways:

As a Main Movement

When used as your primary pressing exercise:

• Focus on heavier loads with lower repetitions (1-3 reps per set)
• Emphasize quality of movement over volume
• Expect your working weights to be approximately 80-90% of your regular bench press max

As a Supplemental Exercise

When used after your main bench press work:

• Keep repetitions relatively low (3-5 reps per set)
• Use moderate to heavy loads
• Focus on maintaining perfect technique on each repetition

High-repetition sets are generally not recommended for pin presses, as the exercise is designed specifically to develop starting strength, which is best trained with heavier loads and lower repetitions.

Common Mistakes to Avoid

• Unracking the bar first and then lowering to the pins (defeats the purpose of starting from a dead stop)
• Flaring the elbows excessively (increases shoulder stress)
• Bouncing the bar off the pins (eliminates the dead stop element)
• Using too light a weight (insufficient stimulus for starting strength development)
• Lifting hips off the bench (reduces stability and changes the exercise mechanics)

Who Should Use the Swiss Bar Pin Press?

This exercise is particularly beneficial for:

• Powerlifters looking to improve bench press strength
• Athletes with shoulder issues who need a shoulder-friendly pressing variation
• Lifters who struggle with the initial drive phase of the bench press
• Anyone seeking balanced upper body development with reduced joint stress

Conclusion

The Swiss bar pin press is an excellent addition to any serious strength training program. By combining the shoulder-friendly neutral grip with the starting strength benefits of pin work, you’ll develop powerful pressing strength while minimizing joint stress. Remember to focus on proper technique, appropriate loading parameters, and consistent progression to get the most from this valuable exercise.