Guillotine Press
Muscles worked
Instructions
- 1Using 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.
- 2As you breathe in, bring the bar down slowly until it is about 1 inch from your neck.
- 3After 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.
- 4Repeat the movement for the prescribed amount of repetitions.
- 5When you are done, place the bar back in the rack.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Guillotine Press
The guillotine press is a bench press variation where the bar is lowered toward the neck/collarbone area instead of the mid-chest, with the elbows flared out wide. Lying on a flat bench, you take a medium grip, unrack the bar, and lower it slowly and vertically until it nearly touches the upper chest or throat, then press it back up while squeezing the pecs hard. This bar path emphasizes the upper chest and front delts, but it puts significant stress on the shoulder joint due to the extreme elbow angle. It is an advanced exercise best reserved for experienced lifters who already master the standard bench press, using moderate loads and strict tempo control.
check_circleBenefits
- check_circleStrongly targets the upper chest
- check_circleReinforces peak pectoral contraction
- check_circleUseful variation to break the standard bench press routine
lightbulbExecution tips
- lightbulbUse a lighter load than on a standard bench press
- lightbulbKeep a slow, controlled tempo, especially on the way down
- lightbulbNever force the bar down if you feel shoulder discomfort
- lightbulbUse a spotter or the rack's safety pins
warningCommon mistakes
- warningLoading too heavy and losing control of the bar path
- warningFlaring the elbows beyond what the shoulder can tolerate
- warningDropping the bar instead of lowering it slowly
- warningIgnoring shoulder pain during the movement
helpFrequently asked questions
Is the guillotine press dangerous for the shoulders?expand_more
It stresses the shoulder joint more than a standard bench press; it's best suited to experienced lifters using moderate loads and good mobility.
Do I need to touch the bar to my throat?expand_more
No, stopping a couple of centimeters above is enough; never force contact.
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