Barbell Guillotine Bench Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Barbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 7.5
- Alternate Names
- Guillotine Press, Guillotine Bench Press
How to: Barbell Guillotine Bench Press
- Lie on a flat bench, gripping the barbell with hands slightly wider than shoulder-width apart.
- Lower the barbell to your neck while keeping your elbows at an angle to your torso.
- Push the barbell back to the starting position by extending your arms.
Common Mistakes
- Flare elbows out too much, leading to shoulder injuries.
- Bouncing the bar off the chest instead of lowering it in a controlled manner.
- Inadequate range of motion.
Modifications
- Perform the exercise with a lighter weight.
- Use a bench with better back support.
Tips
- Keep your elbows at a 45-degree angle to minimize shoulder strain.
- Ensure your grip is even and aligned with your shoulders to maintain balance.
- Focus on slow, controlled movements rather than lifting with force.
Barbell Guillotine Bench Press Alternatives
Tags
chest
strength
bench press
pectoralis major
shoulders
triceps