Variations of Barbell Guillotine Bench Press
Barbell Pause Bench Press
Improve strength and control with the Barbell Pause Bench Press. This variation builds muscle and power by eliminating momentum, enhancing stability.
Barbell Wide Bench Press
Perform the Barbell Wide Bench Press to build a powerful chest. This compound exercise targets your pectoralis major with a wider grip for increased chest
Barbell Weighted Bench Press
Build a powerful chest and sculpt your upper body with the Barbell Bench Press. This foundational exercise targets pectorals, triceps, and shoulders for
Barbell Bench Press
Master the barbell bench press to build a powerful chest, shoulders, and triceps. Learn proper form, grip, and breathing for safe and effective strength
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.
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How to Do Barbell Guillotine Bench Press
- 1Setup
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.
- 2Setup
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
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
Once the bar is about an inch or two above your neck, or when you feel a significant stretch without discomfort, pause briefly.
- 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.
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