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Barbell Standing Shoulder Pin Press

Barbell Standing Shoulder Pin Press

The Barbell Standing Shoulder Pin Press is a challenging exercise that primarily targets the shoulders and triceps while also engaging the core and upper back muscles. This dynamic movement involves standing with a barbell held in the front rack position, with the hands positioned wider than shoulder-width apart. The unique aspect of this exercise lies in the pin press, where the barbell is initiated from the starting position on pins or safety bars set around the shoulder height. By performing the Barbell Standing Shoulder Pin Press, you effectively isolate and strengthen your shoulders, enhancing your overall upper body strength and stability. This exercise also helps to improve shoulder mobility and flexibility, allowing for better range of motion in various daily activities or other workouts. Additionally, since this is a compound exercise, it activates multiple muscle groups simultaneously, making it a time-efficient option for your workout routine. To get the most out of this exercise, it is important to practice proper form and technique. Maintaining a strong and stable core, with your feet firmly planted on the ground, will provide a solid foundation for the movement. It is crucial to avoid excessive arching of the back or using momentum to lift the weight, as this can compromise the effectiveness of the exercise and increase the risk of injury. Remember to start with a weight that challenges you but allows for proper execution of the movement. Gradually increase the weight as your strength and technique improve. If you're new to this exercise, it may be helpful to seek guidance from a fitness professional to ensure your form is correct and to prevent any potential injuries. Incorporating the Barbell Standing Shoulder Pin Press into your workout routine can help you develop strong, sculpted shoulders while enhancing your overall upper body strength. As with any exercise, listen to your body, and if you experience any pain or discomfort, it's best to stop and consult with a fitness professional. Happy pressing!


  • Select a barbell and load it with an appropriate weight.
  • Stand with your feet shoulder-width apart.
  • Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  • Position the barbell at shoulder level, with your elbows bent and pointed forward.
  • Press the barbell overhead by straightening your arms.
  • While pressing, make sure to keep your core engaged and maintain a stable stance.
  • Extend your arms fully overhead, without locking your elbows.
  • Hold the position briefly, and then slowly lower the barbell back to the starting position.
  • Repeat the exercise for the desired number of repetitions.
  • Ensure proper form and technique throughout the exercise.

Tips & Tricks

  • Focus on proper form and technique to prevent injuries.
  • Engage your core throughout the exercise to maintain stability.
  • Start with a weight that you can comfortably handle and gradually increase the load as you progress.
  • Incorporate a variety of shoulder exercises into your routine to target different muscles and promote balanced development.
  • Don't forget to warm up properly before attempting heavy sets to prepare your muscles and joints.
  • Listen to your body and take rest days when needed to prevent overtraining and allow for recovery.
  • Pay attention to your breathing and exhale as you press the barbell overhead.
  • Maintain a neutral spine throughout the movement to avoid straining your back.
  • Perform the exercise in a controlled manner, avoiding momentum or excessive swinging.
  • Consider working with a knowledgeable coach or trainer to ensure proper technique and form.

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