Barbell Guillotine Press

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.

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.

✓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.

●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.

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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