10 Best Barbell Pin Presses Alternatives for Limited Equipment

Barbell Pin Presses are done lying on your back with a barbell. Ranked closest by our scoring: the Board Press, the Floor Press and the Floor Press With Chains.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Pin Presses

Barbell Pin PressesPlay demonstration
Primary muscle
Triceps
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Shoulders

How to perform Barbell Pin Presses
  1. Set up a barbell on a power rack at chest height.
  2. Stand facing the barbell and position yourself underneath it, with your feet shoulder-width apart.
  3. Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. Lift the barbell off the rack and hold it directly above your chest, with your arms fully extended.
  5. Lower the barbell down towards your chest, keeping your elbows tucked in close to your body.
  6. Pause for a moment when the barbell touches your chest.
  7. Push the barbell back up to the starting position, fully extending your arms.
  8. Repeat for the desired number of repetitions.
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Ranked Barbell Pin Presses Alternatives

10 substitutes, ranked by how closely each one matches Barbell Pin Presses on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Board Press

    1. Board Press

    99% match
    • Triceps
    • Barbell
    • Advanced
    • Compound

    Pick this when you want an easier version that still works the triceps.

    How to perform this exercise
    1. Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked under your shirt.
    2. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
    3. You can take a standard bench grip, or shoulder width to focus on the triceps. Pull the bar out of the rack without protracting your shoulders. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
    4. Lower the bar to the boards, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as Barbell Pin Presses
    • Equipment: free weights, the same as Barbell Pin Presses
    • Body position: lying on your back, the same as Barbell Pin Presses
  2. Floor Press

    2. Floor Press

    99% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks.
    2. Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.
    3. Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as Barbell Pin Presses
    • Equipment: free weights, the same as Barbell Pin Presses
    • Body position: lying on your back, the same as Barbell Pin Presses
  3. Floor Press With Chains

    3. Floor Press With Chains

    98% match
    • Triceps
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates.
    2. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together, pull the bar off of the hooks.
    3. Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.
    4. Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as Barbell Pin Presses
    • Equipment: free weights, the same as Barbell Pin Presses
    • Body position: lying on your back, the same as Barbell Pin Presses
    • Balance: harder to stay steady on than Barbell Pin Presses
  4. Barbell JM Bench PressPlay demonstration

    4. Barbell JM Bench Press

    95% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lower the barbell to your chest, keeping your elbows tucked in close to your body.
    4. Push the barbell back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as Barbell Pin Presses
    • Equipment: free weights, the same as Barbell Pin Presses
    • Body position: lying on your back, the same as Barbell Pin Presses
  5. Medicine Ball Supine Chest ThrowPlay demonstration

    5. Medicine Ball Supine Chest Throw

    92% match
    • Triceps
    • Medicine-ball
    • Intermediate
    • Compound

    A good swap when you have a medicine ball to work with, and it still works the triceps.

    How to perform this exercise
    1. Lie flat on your back on a bench with your knees bent and feet flat on the ground.
    2. Hold the medicine ball with both hands, extending your arms straight up above your chest.
    3. Lower the medicine ball towards your chest, keeping your elbows close to your body.
    4. Explosively push the medicine ball upwards, extending your arms fully and throwing the ball as high as possible.
    5. Catch the medicine ball and repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as Barbell Pin Presses
    • Equipment: free weights, the same as Barbell Pin Presses
    • Body position: lying on your back, the same as Barbell Pin Presses
  6. Barbell Close-grip Bench PressPlay demonstration

    6. Barbell Close-grip Bench Press

    91% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
    3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
    4. Pause for a moment when the barbell touches your chest.
    5. Push the barbell back up to the starting position, fully extending your arms.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as Barbell Pin Presses
    • Equipment: free weights, the same as Barbell Pin Presses
    • Body position: lying on your back, the same as Barbell Pin Presses
  7. Close-grip Ez-bar Press

    7. Close-grip Ez-bar Press

    91% match
    • Triceps
    • Ez-barbell
    • Intermediate
    • Compound

    A good swap when you have an EZ bar to work with, and it still works the triceps.

    How to perform this exercise
    1. Lie on a flat bench with an EZ bar loaded to an appropriate weight.
    2. Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
    3. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
    4. Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
    5. Repeat.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as Barbell Pin Presses
    • Equipment: free weights, the same as Barbell Pin Presses
    • Body position: lying on your back, the same as Barbell Pin Presses
  8. Ez-bar Close-grip Bench PressPlay demonstration

    8. Ez-bar Close-grip Bench Press

    91% match
    • Triceps
    • Ez-barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the ez barbell with a close grip, hands shoulder-width apart, palms facing forward.
    3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
    4. Slowly lower the barbell towards your chest, keeping your elbows close to your body.
    5. Pause for a moment when the barbell touches your chest.
    6. Push the barbell back up to the starting position, fully extending your arms.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as Barbell Pin Presses
    • Equipment: free weights, the same as Barbell Pin Presses
    • Body position: lying on your back, the same as Barbell Pin Presses
  9. EZ Barbell JM Bench PressPlay demonstration

    9. EZ Barbell JM Bench Press

    91% match
    • Triceps
    • Ez-barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lower the barbell to your chest, keeping your elbows tucked in close to your body.
    4. Push the barbell back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as Barbell Pin Presses
    • Equipment: free weights, the same as Barbell Pin Presses
    • Body position: lying on your back, the same as Barbell Pin Presses
  10. Barbell One Arm Floor PressPlay demonstration

    10. Barbell One Arm Floor Press

    91% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back on the floor with your knees bent and feet flat on the ground.
    2. Hold the barbell with one hand, palm facing up, and extend your arm straight up over your chest.
    3. Slowly lower the barbell towards your chest, keeping your elbow close to your body.
    4. Pause for a moment at the bottom, then push the barbell back up to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as Barbell Pin Presses
    • Equipment: free weights, the same as Barbell Pin Presses
    • Body position: lying on your back, the same as Barbell Pin Presses

Barbell Pin Presses FAQ

What muscles does Barbell Pin Presses work?

Barbell pin presses primarily target the triceps brachii by emphasizing elbow extension in the top half of the press. They also recruit the anterior deltoid and pectoralis major to a lesser degree; cue: lock the elbows at the top to feel triceps contraction.

What is the best bodyweight alternative to Barbell Pin Presses?

Weighted dips are the best bodyweight substitute for triceps-biased lockout work; add weight via a belt and keep your torso more upright to emphasize the triceps. Cue: descend until elbows hit about 90 degrees, then drive up through the palms and fully extend the elbows to maximize triceps activation.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology