Neck Press
Muscles worked
Instructions
- 1Lie back on a flat bench. 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.
- 2As you breathe in, come down slowly until you feel the bar on 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. Tip: 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 Neck Press
The neck press, or guillotine press, is a bench press variation where the bar is lowered toward the neck instead of the mid-chest. This altered bar path shifts more emphasis onto the upper chest and front deltoids. It was a popular movement in the 1960s-70s but is approached carefully today because it places significant stress on the shoulder joint in a vulnerable position. It requires excellent shoulder mobility and tight control of the bar. It's best reserved for experienced lifters, using noticeably lighter loads than a standard bench press.
check_circleBenefits
- check_circleStrongly targets the upper chest
- check_circleBuilds the front deltoids
- check_circleImproves bar-path control and awareness
- check_circleInteresting variation to break the routine of a standard bench press
lightbulbExecution tips
- lightbulbUse a light load, well below your usual bench press weight
- lightbulbKeep your elbows slightly tucked rather than flared wide
- lightbulbWarm up your shoulders thoroughly before starting
- lightbulbAsk for a spotter if you're new to this movement
warningCommon mistakes
- warningLoading it as heavy as a regular bench press
- warningLowering the bar too fast without control
- warningFlaring the elbows too wide, stressing the shoulder
- warningSkipping a proper joint warm-up
helpFrequently asked questions
Is the neck press risky for the shoulder?expand_more
It places the shoulder in a more vulnerable position, which is why light loading and strict control matter.
How much weight should I use compared to a regular bench press?expand_more
Start around 50-60% of your usual bench press load.
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