Barbell Guillotine Bench Press

Performed in the "guillotine" position with the bar tracked over the neck to bias the upper pecs, this variation primarily targets your Chest, with support from Shoulders, Triceps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Chest Secondary muscles: Shoulders, Triceps

How to perform Barbell Guillotine Bench Press

Step 1. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
Step 2. As you breathe in, bring the bar down slowly until it is about 1 inch from your neck.
Step 3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. It should take at least twice as long to go down than to come up.
Step 4. Repeat the movement for the prescribed amount of repetitions.
Step 5. When you are done, place the bar back in the rack.

Frequently asked questions

How does the guillotine press differ from a standard bench press?

The bar is lowered toward the neck rather than the mid-chest, using a wider grip and flared elbows. This setup maximizes pectoral stretch and reduces triceps involvement.

Which specific muscles does the guillotine press target?

This variation focuses almost exclusively on the pectoralis major, particularly the upper fibers. The flared elbow position minimizes the mechanical advantage of the front deltoids.

What is a common technical mistake to avoid during this movement?

Using excessive weight is a frequent error that increases risk to the shoulder capsule. Maintain a controlled tempo and avoid bouncing the bar off the neck or upper chest.

What is a safer alternative for beginners to target the upper chest?

The incline dumbbell press is a suitable alternative that allows for a similar stretch with more natural shoulder rotation. It provides a safer learning curve for chest isolation.

How should the guillotine press be programmed for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a lighter load than your standard bench press. It is best used as a secondary isolation movement rather than a primary heavy lift.

Sample sets & reps for Barbell Guillotine Bench Press

Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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