Barbell Guillotine Bench Press
- Músculo objetivo
- Pectoralis Major Sternal Head
- Músculos sinergistas
- Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipamiento
- Barbell
- Parte del cuerpo
- Chest
- Tipo
- Strength
The barbell guillotine bench press is an advanced flat-bench chest variation that lowers the bar toward the neck and upper chest with the elbows flared wide, emphasizing the chest (pectoralis major, sternal head). The front shoulders, upper chest (clavicular head), and triceps assist. The neck-line bar path puts the shoulders in a vulnerable position, so it suits experienced lifters using lighter loads and a spotter.
Cómo hacer el Barbell Guillotine Bench Press
- 1Lie flat on the bench with your eyes roughly under the bar and your feet planted firmly on the floor.
- 2Set your shoulder blades down and together against the bench to create a stable base.
- 3Grip the bar slightly wider than shoulder-width and wrap your thumbs fully around it.
- 4Unrack the bar and hold it locked out over your upper chest with your arms fully extended.
- 5Lower the bar slowly toward your neck or collarbone line, letting your elbows flare out wide and stay roughly level with the bar.
- 6Stop just short of touching the neck, keeping full control and tension in your chest throughout.
- 7Press the bar back up and slightly toward your face until your arms are fully extended again.
- 8Complete your reps, then re-rack the bar carefully with control.
Consejos de técnica
- Use noticeably lighter weight than your standard bench press — the wide-flared, neck-line path is far less mechanically stable.
- Always train with a spotter or set the safety arms in a rack, since a failed rep travels toward your neck.
- Lower the bar slowly and never let it drop or bounce; control is the whole point of this variation.
- Keep your wrists stacked over your elbows so the load stays over your forearms, not bent back.
Errores comunes
- Loading it as heavy as a normal bench press, which overwhelms the shoulders in their weakest position and invites injury.
- Letting the bar drift or drop toward the throat, which is dangerous given the neck-line path.
- Bouncing the bar to reverse the rep, which removes muscular tension and adds risk.
- Lifting the hips off the bench to grind out a heavier weight, cheating the rep and straining the lower back.
Preguntas frecuentes
What muscles does the barbell guillotine bench press work?
It primarily targets the chest (pectoralis major, sternal head), with the front deltoids, upper chest (clavicular head), and triceps acting as synergists. The wide elbow flare biases tension toward the chest.
Is the guillotine bench press safe?
It is higher-risk than a standard bench press because the bar lowers toward the neck with the shoulders flared and externally exposed. Use light weight, full control, and always a spotter or rack safety arms.
Is the guillotine bench press good for beginners?
No. It is an advanced variation that demands shoulder stability and bar control. Beginners should build a base on the standard barbell bench press first.
Guillotine vs standard bench press — what's the difference?
The standard bench press lowers the bar to mid-chest with elbows tucked, while the guillotine lowers it toward the neck with elbows flared wide. The guillotine emphasizes the chest more but is riskier on the shoulders, so use lighter loads.
