Guillotine Barbell Bench Press
Also known as: guillotine press, neck press
In SetGrip: Barbell Bench Press (Guillotine)
Lowering the bar toward your neck with elbows flared out stretches the upper pecs harder than any grip change can, which is the entire point of this variation. It rewards light weight, slow tempo, and full attention: set the safety pins above throat height and treat it as a stretch-focused accessory, never a max lift.
How to do the Guillotine Barbell Bench Press
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lower the barbell slowly towards your neck, keeping your elbows pointed outwards.
- Pause for a moment when the barbell is just above your neck.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and bend it toward your feet to keep the elbows in and the lats tight.
Muscles worked
Primary
Pectorals · Chest
The pecs press the arms together and forward and are worked hardest at the bottom of the rep when the elbows are below the body.
Common mistakes
- Elbows flared to 90 degrees — this puts the shoulder in a poor position at the bottom; tuck the elbows to about 45 to 60 degrees and touch the bar on the lower chest.
- Losing shoulder blade position — the shoulder blades should be pulled back and down before the unrack and stay there; if they roll forward, the chest loses leverage.
- Bouncing off the chest — control the bar to a light touch and pause for a beat before pressing; a bounce hides how much you can actually press.
- Feet dancing around — plant the feet flat and drive them into the floor for the whole set to keep the body tight.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Bench press goes first in a chest or push session when you are strongest. Superset with a dumbbell row on the same bench for a push and pull pair, or follow it with flies for volume.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Guillotine Barbell Bench Press work?
The Guillotine Barbell Bench Press primarily works the pectorals. It also involves the delts and triceps, which assist the movement and stabilise the joints.
Is the Guillotine Barbell Bench Press good for beginners?
Not as a starting point. The Guillotine Barbell Bench Press is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Guillotine Barbell Bench Press?
If you cannot do the Guillotine Barbell Bench Press, try the Barbell Bench Press, the Decline Barbell Bench Press or the Incline Barbell Bench Press. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Guillotine Barbell Bench Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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