built to fix the press from a dead stop with the legs taken out of it
a standing pin press can still be started with a hidden dip; sitting against a
back pad removes that option entirely
the delts and triceps do all of it, which is why it goes lighter than the
standing version
Execution
Set an upright bench with a back pad inside a rack, and set the pins so the bar
starts at forehead height once you are seated. Sit back, take a grip just
outside shoulder-width and brace your trunk.
take the weight off the pins without leaning back into it
press straight up from a standstill
lock out with the bar over the middle of your shoulders
keep your back against the pad the whole way
lower the bar back to the pins and let it settle
Set the pins at forehead height and stay there. Change the height and the weight
changes with it, so add an exercise note when you do.
This is assistance work, so run it after the main lift of the day.
Purpose
built to fix the press from a dead stop with the legs taken out of it
a standing pin press can still be started with a hidden dip; sitting against a
back pad removes that option entirely
the delts and triceps do all of it, which is why it goes lighter than the
standing version
Execution
Set an upright bench with a back pad inside a rack, and set the pins so the bar
starts at forehead height once you are seated. Sit back, take a grip just
outside shoulder-width and brace your trunk.
take the weight off the pins without leaning back into it
press straight up from a standstill
lock out with the bar over the middle of your shoulders
keep your back against the pad the whole way
lower the bar back to the pins and let it settle
Set the pins at forehead height and stay there. Change the height and the weight
changes with it, so add an exercise note when you do.
This is assistance work, so run it after the main lift of the day.