Barbell Guillotine Press
Category
compoundDifficulty
advanced
Equipment
barbell, bench
Force Type
push
How to Perform the Barbell Guillotine Press
- Lie flat on a bench inside a squat rack or with a spotter, gripping the barbell with a grip slightly wider than shoulder width.
- Unrack the bar and position it directly above your neck, not your mid-chest.
- Flare your elbows out to approximately 90 degrees from your torso.
- Lower the bar slowly and under control toward your neck or upper chest, maintaining the flared elbow position.
- Lightly touch or come within an inch of your neck/upper chest — do not bounce the bar.
- Press the bar back up to the starting position above your neck, driving through the chest.
- Repeat for the prescribed number of reps with strict control throughout.
Common Mistakes to Avoid
Using too heavy a weight
Use significantly lighter loads than your standard bench press — this is a high-stretch, hypertrophy-focused movement, not a strength exercise.
Bouncing the bar off the neck or chest
Lower the bar with complete control and pause briefly at the bottom; this exercise requires discipline and focus.
Not having a spotter or safety bars
Always use a spotter or squat rack with safety pins — the bar is over your neck and a failed rep could be extremely dangerous.
Muscles Worked
Benefits
- ✓Places the pectoral muscles under a greater stretch than a standard bench press, promoting hypertrophy.
- ✓One of the most effective bench press variations specifically for chest development.
- ✓The flared elbow position and high bar path isolate the chest with less tricep involvement.
Pro Tips
- ●Always perform this exercise with a spotter or safety pins — never without a safety backup.
- ●Start with 50-60% of your standard bench press weight to learn the movement pattern safely.
- ●Focus on the stretch at the bottom and controlled press to maximize pectoral activation.
Recommended Sets & Reps
Strength
3-4 sets of 6-8 reps at moderate weight
Hypertrophy
3-4 sets of 10-12 reps at 50-65% of bench 1RM
Endurance
2-3 sets of 15-20 reps at light weight
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