The guillotine press lowers the bar toward the neck or collarbone with the elbows flared, instead of to the mid-chest. This stretches the upper chest and puts heavy stress on the shoulders, so it is a specialised bodybuilding exercise rather than a strength lift.
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How effective is this exercise for you?
4
Sets
10
Reps
Barbell
Equipment
7.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Upper chest
➕
Secondary
Triceps
📋 How To Perform Guillotine Press
1
Lie on a flat bench, grip the bar wider than a standard bench press.
2
Lower the bar toward your neck/upper chest rather than mid-chest.
3
Keep elbows flared out to the sides more than a standard press.
4
Press back up carefully, avoiding a fast bounce at the bottom.
5
Use lighter weight than your normal bench — this variation stresses the shoulders more, go carefully.
💡 Benefits of Guillotine Press
Places the upper chest in a very deep stretch under load, which some bodybuilders use to emphasise that area. It is best treated as an advanced, light-weight variation rather than a heavy exercise.
📈 Sets, Reps & Programming
Do 2 to 3 sets of 8 to 12 reps with a very light weight and a slow tempo. Always use a spotter or safety arms, and keep the bar path under full control.
⚠️ Common Mistakes to Avoid
Using heavy weight that cannot be controlled
Lowering the bar straight onto the throat
Training without a spotter or safety arms
✅ Pro Tips
Use a light weight and a very slow tempo to keep control
Keep the wrists stacked and the elbows wide
🛡️ Safety Notes
High risk. The bar travels over the neck and throat, and the position strains the shoulders. Always use a spotter or safety arms, and avoid it if you have shoulder, neck or wrist problems.
🔁 Progressions & Regressions
Make it harderavoid increasing the weight; stay light.
Make it easierincline barbell press or incline dumbbell press.
