Barbell Conventional-Grip Pin Bench Press

1. Set up a bench inside a power rack and adjust the safety pins to a height where the barbell will rest just above your chest when lying down.

2. Load the barbell with the appropriate weight and ensure it is centered above the bench.

3. Lie down on the bench and position yourself so that when the barbell is lifted off the pins, it's directly above your lower chest.

4. With your feet flat on the ground, arch your back slightly to maintain a natural spine position.

5. Grasp the barbell with a conventional grip, meaning hands slightly wider than shoulder-width apart.

6. Unrack the barbell by straightening your arms and then lower it down to the safety pins in a controlled manner.

7. Let the barbell settle fully on the pins. Pause briefly, maintaining tension in your muscles without relaxing completely.

8. Explosively press the barbell back up to the starting position by extending your arms.

9. Repeat for the desired number of reps, ensuring the barbell comes to a dead stop on the pins after each rep.

10. When you finish your set, re-rack the barbell safely.

Make sure to use a spotter or ensure that the safety pins are correctly set up for safe execution, especially when using heavy weights.

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