Barbell Guillotine Bench Press
Barbell Guillotine Bench Press is a resistance exercise – compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Triceps brachii, Anterior deltoid, Serratus anterior
- Exercise type
- Resistance exercise – compound chest press
Exercise technique
- Safety
Set rack safeties high enough to protect your face and neck and choose a light load.
- Lie down
Support your head and upper back on a flat bench and plant your feet.
- Wide grip
Wrap your thumbs around the bar at a width comfortable for your shoulders.
- Top balance
Unrack and control the bar over your shoulders.
- Upper-chest descent
Lower slowly toward your upper chest without touching your neck; limit elbow angle without forcing it.
- Press back
Exhale and return over your shoulders without bouncing at the bottom.
- Rerack
Balance the final repetition and place the bar safely on both hooks.
Key technique points
- Test the path with a very light load.
- Do not use the throat as a contact target.
- Have safety arms ready.
- Limit grip width to suit your shoulders.
- Maintain upper-back support.
- Stop downward speed at the bottom.
Common mistakes
Neck contact
Do not touch your throat with the bar; limit the high descent path to a safe, controlled upper-chest range.
Excessive width
Do not use a grip that strains your shoulders; set elbow angle to your comfortable movement.
Using standard bench weight
Do not transfer your normal bench load to this high descent path; control the long shoulder lever with light weight.
Starting without safeties
Do not work near the face and neck without safeties; set the rack to limit the bar even if released.
Bouncing on the chest
Do not hit the upper chest and rebound; slow the descent especially carefully along this close path.
Shoulders lifting forward
Do not descend farther while your shoulder heads leave their support; reverse within comfortable range.
Frequently asked questions
Barbell Guillotine Bench Press: why is “Neck contact” a mistake?
Do not touch your throat with the bar; limit the high descent path to a safe, controlled upper-chest range.
Barbell Guillotine Bench Press: why is “Excessive width” a mistake?
Do not use a grip that strains your shoulders; set elbow angle to your comfortable movement.
Barbell Guillotine Bench Press: why is “Using standard bench weight” a mistake?
Do not transfer your normal bench load to this high descent path; control the long shoulder lever with light weight.
Barbell Guillotine Bench Press: why is “Starting without safeties” a mistake?
Do not work near the face and neck without safeties; set the rack to limit the bar even if released.
Barbell Guillotine Bench Press: why is “Bouncing on the chest” a mistake?
Do not hit the upper chest and rebound; slow the descent especially carefully along this close path.
Barbell Guillotine Bench Press: why is “Shoulders lifting forward” a mistake?
Do not descend farther while your shoulder heads leave their support; reverse within comfortable range.
What should I focus on when doing Barbell Guillotine Bench Press?
Test the path with a very light load. Do not use the throat as a contact target. Have safety arms ready. Limit grip width to suit your shoulders. Maintain upper-back support. Stop downward speed at the bottom.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.