It’s not how much you lift, but how you lift it.

Controlled pin-touch reps on the bench press are far superior to those uncontrolled, momentum-driven “bounce-off-your-chest” reps. With pin-touch reps, you lower the bar until it just taps the pins—pausing briefly—before pressing it back up. This method ensures control, consistency, and proper form under load.

When it comes to load, anything above your body weight for reps is a solid benchmark. Unless you’re a competitive powerlifter, it’s not the absolute weight that matters most—it’s how your pressing strength stacks up against your other lifts.

👉 Click here to learn how to test for structural balance while training.

Final Thought:

Focus on form first. The pin-touch technique builds strength where it counts and reveals weaknesses that might otherwise be masked by momentum. Quality reps will always outshine sloppy heavy ones.