Barbell Guillotine Bench Press

Instructions

1
Lie flat on a bench with feet planted firmly on the floor, gripping the barbell with hands slightly wider than shoulder-width apart and arms fully extended above your chest.
2
Position the barbell directly above your neck and upper chest area rather than the mid-chest, maintaining a wider elbow flare throughout the movement.
3
Lower the bar in a controlled manner toward your neck or upper chest, allowing your elbows to flare out to the sides at approximately 90 degrees from your torso.
4
Press the barbell back up to the starting position by contracting your chest muscles, maintaining the wide elbow position and stopping just short of full elbow lockout to keep tension on the chest.
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESDeltoid (Anterior), Triceps (Long Head), Triceps (Lateral Head), Serratus Anterior
EQUIPMENTBarbell
DIFFICULTYAdvanced

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Barbell Guillotine Bench Press because it challenges the Pectoralis Major through a dynamic range of motion. By relying on Barbell, it reinforces proper movement patterns and builds robust strength in the Chest region.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
  • Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.
  • Improves overall Chest stability and proprioception during heavy loads.
  • Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
  • Using excessive momentum to swing the Barbell rather than controlling the eccentric phase.
  • Losing core tension, leading to poor spinal alignment and reduced power output.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Deltoid (Anterior), Triceps (Long Head), Triceps (Lateral Head), Serratus Anterior to maintain control of the Barbell.

Exercise Variations

  • Dumbbell Barbell Guillotine Bench Press
  • Cable Barbell Guillotine Bench Press
  • Banded Barbell Guillotine Bench Press

Beginner Tips

If you are new to the Barbell Guillotine Bench Press, focus on mastering the movement pattern with zero weight before adding Barbell.

Frequently Asked Questions