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Barbell Guillotine Bench Press

A chest exercise that dares to be different! Target your upper chest and improve strength. Requires focus, control, and maybe a spotter!

The Barbell Guillotine Bench Press is a compound exercise that mainly works the chest, with help from the triceps and shoulders. You'll need: exercise bench or barbell.

Mr. Grey
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@JustGains_XY

Required Equipment

Barbell
Barbell
Exercise Bench
Exercise Bench

Barbell Guillotine Bench Press Muscles Worked

Primary

Chest (pectoralis major, sternal head)

Secondary

Triceps (triceps brachii); Front Shoulder (anterior deltoid)

Barbell Guillotine Bench Press Variations and Alternatives

How to do the Barbell Guillotine Bench Press

  1. Set up a bench in a power rack or use a standard bench press station.

  2. Lie back on the bench with your feet flat on the ground and eyes under the bar.

  3. Grasp the bar with a slightly wider than shoulder-width grip.

  4. Unrack the bar by straightening your arms and move the bar over your shoulders with your arms locked.

  5. Inhale as you slowly lower the bar to your upper chest, aiming for just below the neck. Keep your elbows slightly flared out.

  6. Lower the barbell until it is about to touch your chest or until your upper arms are approximately parallel to the floor.

  7. Without bouncing the bar off your chest, press the bar upwards, exhaling as you do so. Return to the starting position with your arms straight and the bar over your shoulders.

  8. Repeat the movement for the desired number of repetitions.

Tips: - It is very important to have a spotter when performing the guillotine press due to the angle and position of the bar near the neck. - Start with lighter weights to get the form correct, as this variation puts more strain on the shoulder joints. - Make sure to keep your wrists straight, and use a controlled motion to avoid injury. - Keep your shoulder blades retracted and maintain a slight arch in your lower back throughout the lift.

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Barbell Guillotine Bench Press FAQs

What muscles does the Barbell Guillotine Bench Press work?

The Barbell Guillotine Bench Press mainly works the chest, with help from the triceps and shoulders. The main muscles are the pectoralis major.

What equipment do you need for the Barbell Guillotine Bench Press?

Exercise bench or barbell.

Is the Barbell Guillotine Bench Press a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Guillotine Bench Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Barbell Guillotine Bench Press variations and alternatives?

Similar exercises include the Barbell Pin Chest Press, Barbell Weighted Chain Bench Press, Barbell Bench Press and Barbell Bench 1-Board Press.

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