Pin Press

Don’t let yourself get confused between this one and the bench press.

There are a few unique points that will make all the difference in the world, but this is one of the best tricep exercises for building mass in your upper arm.

execution

  1. 1
    Set up a bench in the middle of the smith machine
  2. 2
    Lie down on the bench and grab the bar closer than shoulder-width
  3. 3
    Un-rack the bar and keep it above the lower chest
  4. 4
    Let the bar go down slowly but not all the way down
  5. 5
    When it is a couple of inches above the chest, push back up
  6. 6
    Lockout the elbow slowly and contract the triceps

By only going down this low you keep a constant level of tension on the triceps at all times, giving them a much better workout.

Do this exercise in the smith machine so that you can go hard and heavy without worry.

You won’t need a spotter to catch the weight since you can just rotate the bar and put it in the rack. It’s a great mass builder for the medial and lateral head. Push yourself and keep trying to add more weight to the bar.

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