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    Registered User WWE-TicK's Avatar
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    Close grip pin press good for tricep hypertrophy?

    I recently learned about the close grip pin press. Would these be good for triceps hypertrophy? My first instinct is to say "no" because of the momentary pause on the pins between reps. Probably great for building strength though.
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    Originally Posted by WWE-TicK View Post
    I recently learned about the close grip pin press. Would these be good for triceps hypertrophy? My first instinct is to say "no" because of the momentary pause on the pins between reps. Probably great for building strength though.
    I wouldn’t do them for hypertrophy, not enough TUT I’d think
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    If you do more reps and have just a very brief pause with a strong contraction at lockout on each and every rep then probably yes a good tricep builder.

    Also the range matters,you should at least start at a 90 degree angle with your arms.
    Remember also the pause takes away the stretch reflex/momentum so your triceps have to fire hard to get the bar moving but keeping the tension on without locking out is another technique to stimulate triceps.
    Two different methods for the same goal.
    You should try and see which one feels the best on the triceps if your goal is adding muscle.
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    Registered User WolfRose7's Avatar
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    why would the pause negatively affect muscles worked?
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    Originally Posted by BeginnerGainz View Post
    I wouldn’t do them for hypertrophy, not enough TUT I’d think
    Originally Posted by Garage Rat View Post
    If you do more reps and have just a very brief pause with a strong contraction at lockout on each and every rep then probably yes a good tricep builder.

    Also the range matters,you should at least start at a 90 degree angle with your arms.
    Remember also the pause takes away the stretch reflex/momentum so your triceps have to fire hard to get the bar moving but keeping the tension on without locking out is another technique to stimulate triceps.
    Two different methods for the same goal.
    You should try and see which one feels the best on the triceps if your goal is adding muscle.
    This and this.

    Pin variations are for better suited to powerlifting because they train positioning and/or strength through a sticking point. For hypertrophy they're not ideally suited
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    Originally Posted by WolfRose7 View Post
    why would the pause negatively affect muscles worked?
    Like BeginnerGainz said, not enough time under tension. I can see it working great if strength gains is the goal, though.

    Although, John Meadows likes to do close-grip pin presses for triceps:



    I guess the key to doing them for hypertrophy is to be in the "hypertrophy rep range" and try to keep the triceps under tension at all times.
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    Pin/rack presses serve a pretty specific purpose; improving lockout on bench press. Honestly, any full ROM press is going to be better at building the triceps than a pin/rack press. I have a love/hate relationship with pin/rack presses; they are the best exercise for helping me build a better lockout but don't do much beyond that.
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    Registered User WolfRose7's Avatar
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    Originally Posted by WWE-TicK View Post
    Like BeginnerGainz said, not enough time under tension. I can see it working great if strength gains is the goal, though.

    Although, John Meadows likes to do close-grip pin presses for triceps:


    I guess the key to doing them for hypertrophy is to be in the "hypertrophy rep range" and try to keep the triceps under tension at all times.
    If I could delete a list of words from the strength and bodybuilding community TUT would be among them, it is so misused and over applied, particularly in the less self educated bodybuilder crowd...
    How long a rep took is not a good predictor of it's effect on hypertrophy, RoM is certainly important, but again not a blanket rule of more is best for every situation.

    I personally cannot see a reason why pin pressing would be worse than TnG close grip for hypertrophy, and would like to see a convincing argument otherwise.
    I think both will be fine, and neither will be the be all end all of tricep movements either

    Originally Posted by mdonnelly80 View Post
    Pin/rack presses serve a pretty specific purpose; improving lockout on bench press. Honestly, any full ROM press is going to be better at building the triceps than a pin/rack press. I have a love/hate relationship with pin/rack presses; they are the best exercise for helping me build a better lockout but don't do much beyond that.
    I don't agree I have used chest level pin press to assist bench in general many times and it has always been a productive staple, as much as any variation.

    Pin Squats are also excellent technique and strength builders
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