Barbell Guillotine Bench Press
Barbell Guillotine Bench Press Exercise Description
The Barbell Guillotine Bench Press is an advanced flat-bench press variation that moves the bar path higher on the chest than a traditional bench press. It emphasizes the pectoralis major while placing greater demand on the anterior deltoids, with the triceps assisting in elbow extension. Because the bar travels toward the upper chest/neck line, precise setup, spotter use, and strict control are essential. Keep the shoulders set (scapular retraction and depression), wrists neutral, and elbows not excessively flared to manage shoulder stress. Do not allow the bar to contact the neck; use a conservative range of motion that remains stable and pain-free.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Barbell, Bench
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Barbell Guillotine Bench Press Exercise
‘- Set a flat bench in a rack with safety pins just above the upper‑chest level (well above the neck line). Use a spotter when available.
– Lie back with five points of contact: head, upper back, glutes on the bench; both feet flat on the floor.
– Create a light, natural arch; brace the torso; retract and depress the shoulder blades and keep them set.
– Grip the bar slightly wider than shoulder width with thumbs wrapped; wrists neutral and stacked over the forearms.
– Unrack the bar to a position over the upper chest/shoulder line—not directly over the throat.
– Inhale, maintain bracing, and lower the bar under control toward the upper chest just below the collarbones.
– Keep elbows roughly 60–75° from the torso (avoid flaring to a full 90°); forearms remain vertical at the bottom.
– Stop before the bar touches the neck or compresses soft tissue; maintain a clear margin.
– Press the bar up and slightly back toward the start while keeping the shoulder blades retracted and the chest lifted.
– Do not bounce the bar, do not shrug the shoulders, and avoid forceful elbow lockout.
– After the final rep, guide the bar to the uprights; wait until it is fully seated on the hooks before releasing.
Barbell Guillotine Bench Press Tips
‘- Set the safety pins just above upper‑chest level, clearly higher than the neck line.
– Maintain five points of contact: head, upper back, glutes on the bench, and both feet flat on the floor.
– Keep a light, natural arch and brace your torso before unracking the bar.
– Retract and depress your shoulder blades and keep them set throughout the set.
– Grip the bar slightly wider than shoulder width with thumbs wrapped and wrists neutral, stacked over the forearms.
– Unrack the bar over the upper chest/shoulder line, not directly over the throat.
– Lower the bar under control toward the upper chest just below the collarbones.
– Keep elbows roughly 60–75° from the torso with forearms vertical at the bottom.
– Stop the descent before the bar touches the neck or compresses soft tissue.
– Press the bar up and slightly back while keeping the chest lifted and shoulder blades retracted.
– Do not bounce the bar, shrug the shoulders, or forcefully lock out the elbows.
– After the final rep, guide the bar to the uprights and wait until it is fully seated on the hooks before releasing.
Barbell Guillotine Bench Press Beginner Introduction
The Barbell Guillotine Bench Press is an advanced barbell bench variation aimed at the chest, with strong involvement from the front shoulders and assistance from the triceps as the elbows straighten. The bar travels toward the upper part of the chest, closer to the base of the neck than in a standard bench press, which increases the need for careful control and precise positioning. Because of this higher bar path, lifters often rely on a rack with safety pins set well above neck level and frequently use a spotter for extra security.
This movement takes place on a flat bench, with the head, upper back, and hips resting on the pad and the feet planted on the floor for a solid base. A gentle arch through the torso, shoulder blades drawn down and back, and straight wrists stacked over the forearms help manage stress through the shoulders. The bar usually starts over the upper chest rather than directly over the throat, descends toward the area below the collarbones, then travels upward slightly back toward the starting point in a smooth, controlled motion.