Quick Answer
Guillotine Bench Press is a intermediate strength exercise that targets your chest. It uses a barbell. Lie flat on bench, feet on floor, eyes under bar.
Video Tutorial
How to Perform the Guillotine Bench Press
- 1
Lie flat on bench, feet on floor, eyes under bar.
- 2
Use medium-width overhand grip.
- 3
Unrack bar, hold straight over neck/upper chest, arms extended.
- 4
Inhale, slowly lower bar towards neck, keeping elbows flared out wide.
- 5
Lower until bar is just above neck (use caution/spotter).
- 6
Pause briefly.
- 7
Exhale, press bar back up to starting position.
- 8
Focus on upper chest stretch/contraction. Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Guillotine Bench Press isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Guillotine Bench Press work?
The Guillotine Bench Press primarily works your chest. Secondary muscles include the shoulders and triceps.
What equipment do I need for the Guillotine Bench Press?
The Guillotine Bench Press needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Guillotine Bench Press suitable for beginners?
The Guillotine Bench Press is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Guillotine Bench Press should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Guillotine Bench Press every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.