Barbell Guillotine Bench Press

Muscles worked

Setup

1. Lie flat on the bench with your feet planted firmly on the floor and your back pressed flat against the pad, avoiding a lumbar arch.
2. Grasp the barbell with a wide grip, significantly wider than shoulder-width, using a full overhand grip.
3. Unrack the bar and position it directly over your upper chest and neck area with your arms fully extended.

How to do it

1. Inhale as you slowly lower the barbell toward the base of your neck or clavicle, keeping your elbows flared out at a 90-degree angle to your torso.
2. Lower the bar until it is just above your neck, ensuring you maintain full control and feel a deep stretch in the pectorals.
3. Exhale as you press the bar back to the starting position using a controlled, steady tempo.
4. Stop just short of full elbow lockout at the top to maintain constant tension on the chest muscles.

Form checklist

• Keep elbows flared out wide (90 degrees) throughout the entire movement.
• Lower the bar to the neck/clavicle area, not the mid-chest.
• Maintain a flat back against the bench to isolate the chest and prevent momentum.
• Ensure the bar path is vertical and strictly controlled to protect the shoulder joints.

Pro tips

• Focus on the deep stretch at the bottom of the movement to recruit maximum muscle fibers in the clavicular head of the pectorals.
• Visualize pushing your biceps toward each other as you press up to enhance the mind-muscle connection with the inner chest.
• Always perform this exercise with a spotter or in a power rack with safety pins set just below neck height.

Make it harder

• Add a 2-second isometric pause at the bottom of the rep to eliminate momentum and increase time under tension.
• Implement a 4-second eccentric (lowering) phase to maximize muscle fiber micro-trauma and growth.

Frequently asked

What muscles does the barbell guillotine bench press work?

The barbell guillotine bench press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell guillotine bench press?

The barbell guillotine bench press uses barbell.

Is the barbell guillotine bench press good for beginners?

The barbell guillotine bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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