To answer your question direct, quiet at idle, probably main. Knock on accelleration or load, which you do not tell us, probably main. Advance at idle, main or rod so short out pistons and see, but listen to how often you get a knock in accordance with the firing. Advance until you hear the knock and then short the pistons. If the knock goes away when a piston is shorted, rod or piston slap.
Tracing a knock is more art that science. Piston slap is a sharper, more higher pitched sound than a "knock." Checking for crank end play is to depress the clutch. That is an intermittent knock and depressing the clutch eliminates end play and the knock.
Trying to press the timing pin has been worthless to me. All I get is a clack, clack as it passes the cam gear hole. It only applies to the cam anyway and has nothing to do with timing advance.
As noted above, there can be lot of causes of "knock." Do some basic tests before dropping the pan. However, my strictly guess as this time is center main.
Bill W and Buster know this stuff. What says Buster?