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Barbell Guillotine Bench Press

Maximize chest activation with the Barbell Guillotine Bench Press. Lower the bar to your neck for an intense pectoralis major stretch and contraction.

Intermediate
Compound
Push
1 min per set2 min rest
Chest
Barbell

Description

A bench press variation that targets the chest muscles more than the standard bench press. The bar is lowered to the neck rather than the chest.

How to Do Barbell Guillotine Bench Press

  1. 1
    Setup

    Lie on a flat bench with your eyes directly under the barbell. Grip the barbell with a wider-than-shoulder-width overhand grip, ensuring your pinky fingers are on the outermost rings.

  2. 2
    Setup

    Arch your lower back slightly, drive your feet firmly into the floor, and retract your shoulder blades, pinning them against the bench. Unrack the barbell, holding it directly over your upper chest with your arms fully extended.

  3. 3

    Inhale deeply and slowly lower the barbell towards your upper chest/neck area, allowing your elbows to flare out to the sides. Maintain control throughout the descent, feeling a deep stretch across your pectorals.

  4. 4

    Once the bar is about an inch or two above your neck, or when you feel a significant stretch without discomfort, pause briefly.

  5. 5

    Exhale and powerfully press the barbell back up along the same path, extending your arms fully but without locking out your elbows completely. Focus on squeezing your chest muscles at the top of the movement.

Tips

  • Due to the increased shoulder stress, perform this exercise with lighter weight and strict control, focusing on muscle activation rather than ego lifting.
  • Actively allow your elbows to flare out wide to the sides as you lower the bar; this maximizes the stretch on the sternal head of the pectoralis major.
  • Always keep your shoulder blades retracted and depressed throughout the movement to create a stable base and protect your shoulder joints.
  • Inhale on the eccentric (lowering) phase to fill your lungs and stabilize your core, then exhale forcefully on the concentric (pressing) phase.

Common Mistakes

  • ×Lowering the bar too quickly can lead to shoulder injury; slow down the eccentric phase to maintain tension and control.
  • ×Lifting too heavy compromises form and increases injury risk; prioritize lighter weight with perfect technique to maximize chest engagement.
  • ×Allowing your shoulders to round forward during the press reduces chest activation and strains the shoulders; actively keep your shoulder blades pinned back and down.

Variations

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Compound

Barbell Pause Bench Press

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Barbell Wide Bench Press

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Compound

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