The guillotine press is a variation of the classic barbell bench press, where the bar is lowered not to the middle of the chest, but to the upper chest—almost to the throat.
Hence the name—“guillotine.”
Application and Benefits 🏋️♂️
The unique movement range creates a special load on the chest muscles, particularly emphasizing the upper fibers.
This exercise gained popularity among bodybuilders seeking to target the upper chest, giving it more volume and definition.
Today, it is mainly used by old-school bodybuilding enthusiasts.
Among its benefits are:
- Maximum activation of the upper chest
- Increased visual volume of the pectorals
- Improved shape of the chest muscles
History of the Exercise
The guillotine press was actively used in the 70s and 80s by renowned bodybuilders, including Vince Gironda, who was a proponent of unique and aggressive techniques.
He was the one who promoted this technique as a means of developing the “cut” in the upper chest area.
Difference from the Classic Bench Press
The main difference lies in the movement amplitude and direction. In a standard bench press, the bar is lowered to the center of the chest, whereas in the guillotine press, it’s lowered to the neck.
This changes the load angle, emphasizing the upper chest—especially the clavicular region.
Which Muscles Work in the Guillotine Press? 💪
The guillotine press is not just a chest exercise. It engages multiple muscles, especially when performed with proper technique.
Primary Load:
Upper part of the pectoralis major
Clavicular portion of the chest
Anterior deltoid
Supporting Muscles:
Triceps
Core muscles (for stabilization)
Serratus anterior (to a lesser extent)
Risks and Dangers of the Guillotine Press
Despite its benefits, this exercise can be quite dangerous, especially with improper technique or anatomical limitations.
Lowering the bar to the neck increases the risk of injury:
- Shoulder joint damage
- Strain on the rotator cuff
- Compression of the cervical spine
Who Should Avoid This Exercise
- People with shoulder or neck injuries
- Beginner athletes
- Those lacking technical control
Execution Technique 🎯
Setup and Starting Position
- Lie flat on the bench.
- Grip the bar slightly wider than shoulder-width.
- Make sure your eyes are under the bar.
Movement Execution
- Lift the bar off the rack.
- Slowly lower it to the upper chest (almost to the neck).
- Pause at the bottom.
- Press upward without locking out the elbows at the top.
Breathing and Tempo
- Inhale—on the way down
- Exhale—on the press up
- Tempo—controlled, not jerky
Remember, proper technique is key to the safety and effectiveness of the guillotine press.
Common Mistakes and How to Avoid Them
Grip too narrow — Use a wide grip, or the same width as in a standard bench press.
Incorrect bar path, like lowering too low — The bar should be lowered strictly to the upper chest.
Using excessive weight — Don’t rush to load heavy. Start with light weights! Gradually increase the working weight if all goes well.
Using momentum — This is dangerous and reduces effectiveness. Maintain a controlled tempo.
Variations of the Guillotine Press
With Dumbbells
Allows for better control of the movement path and depth of stretch. Overall, a safer option.
On the Smith Machine
Also a safer option, especially when training without a spotter.
Simplified Version
Lowering the bar not to the neck but just above the mid-chest—a compromise between classic and guillotine styles.
Pro Tips
- Warm-up is a must. Shoulders are sensitive, so prepare them ahead of time.
- Technique over weight. Even advanced lifters use moderate loads.
- Find the right angle. The classic trajectory may not work for everyone.
Training Frequency and Program Placement
Use the guillotine press periodically. It’s not meant for weekly routines.
For example, once every two weeks, after your main horizontal press, or on your second chest training day if you follow a weekly split.
Conclusion
Although the guillotine press is considered controversial, its benefits can’t be denied—especially in the context of bodybuilding and upper chest muscle shaping.
If your upper chest is lagging, this exercise could be a game changer. Its unique path of motion activates areas often neglected by standard presses.
But always prioritize safety: use moderate weights and make sure to have a spotter.
