Liftsmith

Pin press alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the pin press, best matches first.

  1. Band-assisted dipTrains the chest and triceps, same movement, needs resistance bands and dip bars.
  2. Barbell floor pressTrains the chest and triceps, same movement, needs barbell and squat rack.
  3. Close dumbbell pressTrains the triceps and chest, same movement, needs dumbbells and flat bench.
  4. Dumbbell close pressTrains the triceps and chest, same movement, needs dumbbells and flat bench.
  5. Dumbbell squeeze pressTrains the chest and triceps, same movement, needs dumbbells and flat bench.
  6. One-arm push-upTrains the chest and triceps, same movement, no equipment.
  7. Seated dip machineTrains the triceps and chest, same movement, needs chest press machine.
  8. DipTrains the chest and triceps, needs dip bars.
  9. Ring dipTrains the chest and triceps, needs gymnastic rings.
  10. Ring support holdTrains the triceps and chest, needs gymnastic rings.
  11. Slow dip loweringTrains the chest and triceps, needs dip bars.
  12. Straight-bar dipTrains the chest and triceps, needs pull-up bar.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

Start free in your browser

Swap exercises in one tap

Start free