Barbell Guillotine Press
A flat barbell press lowered to the base of the neck with the elbows flared, giving the upper chest a bigger stretch than a regular bench press. Keep the load light: it is a muscle-building tool, not a max-strength lift.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on a flat bench with the racked bar above your neck and take a medium grip, so your forearms are vertical when the bar is just above your throat.
Unrack the bar and hold it with locked arms directly over your neck.
Lower the bar slowly toward the base of your neck, letting the elbows flare out in line with the shoulders.
Stop about an inch above the neck and pause for a second.
Press the bar back up over the neck to lockout and squeeze the chest before the next rep.
Breathing: Inhale on the slow descent, exhale as you press to lockout.
Coaching tips
Light weight, slow negative
Elbows in line with the shoulders
Stop short of the neck
Common mistakes
Loading it like a regular bench press
Touching or resting the bar on the neck
Dropping fast into the bottom
Letting the wrists fold back
Safety notes
Always use a spotter or safety arms set just above neck height; a missed rep lands on your throat.
Skip it if your shoulders are irritable, as the flared-elbow bottom position is demanding on the joint.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.