If you’re struggling to build upper chest strength, the barbell guillotine bench press might be the answer to your problems. Many people find it difficult to specifically target their upper chest muscles, resulting in a disproportionate chest appearance. The problem is often caused by a lack of variation in their chest workout routine, leading to a plateau in progress. Fear not, because today we will be discussing the barbell guillotine bench press and how it can effectively target your upper chest, helping you achieve a more balanced and sculpted chest.
Barbell Guillotine Bench Press Summary
- Primary Muscles: Pectoralis Major – Sternal
- Secondary Muscles: Deltoid – Anterior, Pectoralis Major – Clavicular, and Triceps Brachii
- Equipment: Barbell and Bench
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Barbell Guillotine Bench Press Instructions
- To start, lie down on the bench and grab the bar with an overhand grip. You will want to ensure your hands are spaced an equal distance from the bar’s center and slightly wider than your shoulders.
- Lift the barbell off the rack over your neck chest, this is the guillotine part.
- Next, lower the bar in a straight lie down to just above your neck.
- Pause then, press the bar straight up until your arms are fully extended.
- Repeat for your desired number of reps then rerack the bar.
- Remember for the guillotine press you should not be using a lot of weight, since it is working more stabilizers to keep the bar above your neck and not your chest.
Video Tutorial
Barbell Guillotine Bench Press Muscles
Target (Agonist)
- Pectoralis Major, Sternal
Synergists
- Deltoid – Anterior
- Pectoralis Major – Clavicular
- Triceps Brachii
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
- Pectoralis Minor
- Serratus Anterior
Antagonist Stabilizers
- None
Benefits of Barbell Guillotine Bench Press
The Barbell Guillotine Bench Press is an effective exercise for strengthening the pectoralis major – sternal, one of the primary muscles used in pushing exercises. This exercise helps to build strength and stability in the chest, as well as strengthening the anterior shoulder muscles. It is also a great way to increase power in the upper body and is useful for any strength training or fitness routine. The exercise also involves a deep stretch of the pectoralis major – sternal, which helps to promote mobility and flexibility in the chest area.
Tips for Performing Barbell Guillotine Bench Press
The Barbell Guillotine Bench Press is an effective exercise for developing strength and muscle mass. When done correctly, it can help you build a stronger and more muscular chest, shoulders, and triceps. To get the most out of this exercise, it’s important to follow these tips:
- Have A Spotter So Yon Continue Yourself Past Breakdown. You may only get so far on your own, a partner can enable you to continue your muscles past where you alone might get. Thus you will certainly fatigue your muscle tissue down further and afterward your muscle tissue is going to grow heal even bigger by way of recovery.
- You Should Make Sure That You Pencil In Rest Days. If you don’t want to recovery you are able to incorporate into your program with cardio exercise. Only remember to allow your muscles to repair, healing is how your muscles grow.
- Do the Right Amount Of Sets Utilizing Rest. Your target initially should be to do 3 sets to near fatigue. However, you can increase to 5 sets. If your muscles aren’t tired at the end of 3 – 5 something should change. First, you can increase the resistance to make each rep tougher. Additionally, you can reduce the rest time between your sets.
Benefits and Tips Video
Frequent Mistakes To Avoid
When performing the Barbell Guillotine Bench Press, it is important to avoid making common mistakes. To get the best results from this exercise, be sure to keep the following mistakes in mind so that you can maximize your workout and get the most out of it.
- You Don’t Want To Hurry Your Training Session. Whenever you speed through your exercise you more likely to use poor technique and accidents.
- It Is Best If You Don’t Make It To Easy. Your main way to build muscle will be to challenge yourself.
- Stop Trying To Neglect Your Cooldown. You can reduce your restoration period and help reduce soreness once you accomplish a good cool down.
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Variations and Complementary Exercises
There are a few variations, complementary, or alternative exercises that can be used in place of the Barbell Guillotine Bench Press that work similar muscles. These exercises are listed below and should be done with the same level of intensity as the Barbell Guillotine Bench Press.
Barbell Bench Press
The Barbell Bench Press is a great complementary or alternative exercise to the Barbell Guillotine Bench Press. This exercise works the chest, triceps, and shoulders, and is performed with a barbell on a flat bench. It is a compound movement that engages multiple muscle groups in one exercise, and is great for building strength and size. The Barbell Bench Press is a great way to mix up your routine and add an extra challenge to your workout.
Barbell Reverse Grip Decline Bench Press
The Barbell Reverse Grip Decline Bench Press is a great complementary or alternative exercise for the Barbell Guillotine Bench Press. This exercise works the same muscles as the Guillotine Bench Press, but with an emphasis on the triceps and shoulders. It also helps to improve stability, balance, and posture. To perform the Reverse Grip Decline Bench Press, lie on a decline bench with your feet flat on the floor and your arms extended straight above your chest while gripping the barbell with a reverse grip. Lower the barbell slowly until it touches your chest, pause, and then push back up to the starting position. This exercise can help to strengthen the triceps and shoulders while improving stability and balance.
Decline Dumbbell Bench Press
The Decline Dumbbell Bench Press is a great alternative or complementary exercise to the Barbell Guillotine Bench Press. This exercise works the same muscles as the Barbell Guillotine Bench Press, but it adds a different angle to the lift. This exercise forces you to keep your core tight and stabilizes your upper body, as well as increases your range of motion. It also helps build strength in your chest, shoulders, and triceps. The Decline Dumbbell Bench Press is a great way to mix up your routine and challenge your muscles in a new way.
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Barbell Wide Bench Press
The Barbell Wide Bench Press is a great complementary exercise to the Barbell Guillotine Bench Press. It is an excellent alternative exercise that allows you to work on your chest, triceps and shoulders in a different way. This exercise targets the same muscles as the Guillotine Bench Press but in a different way, allowing for increased strength and muscle development. The Barbell Wide Bench Press is an effective exercise for improving chest and upper body strength, as well as overall stability and balance.
Cable Chest Press
The cable chest press is a great complementary or alternative exercise to the barbell guillotine bench press. This exercise works the same muscles in the chest, shoulders, and triceps, but with a different motion. To perform a cable chest press, stand in front of a cable machine with one handle in each hand. Push the handles out in front of you while keeping your arms straight and elbows slightly bent. The motion should be similar to that of a regular bench press, but with a more horizontal angle. This exercise is great for targeting the chest and shoulders, as well as providing a more dynamic range of motion for the shoulders and triceps.
Lever Incline Chest Press (Machine)
The Lever Incline Chest Press Machine is a great alternative or complementary exercise to the Barbell Guillotine Bench Press. This exercise focuses on targeting the same muscle group as the Barbell Guillotine Bench Press, but with less risk of injury due to its fixed range of motion. The Lever Incline Chest Press Machine works the chest, shoulders, and triceps in one fluid motion. It can also be used as an isolation exercise for these muscle groups. This exercise is an excellent choice for those looking for a safe and effective way to build chest and upper body strength.
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Opposing Complementary Exercises
To maximize the benefits of the Barbell Guillotine Bench Press, it is important to also incorporate exercises that target opposing muscle groups. The following exercises will help to balance out the effects of the Barbell Guillotine Bench Press, and help to keep your body in a healthy alignment.
EZ Bar Reverse Grip Bent Over Row
The EZ Bar Reverse Grip Bent Over Row is a great complement to the Barbell Guillotine Bench Press. By targeting the opposing muscle groups of the back, this exercise helps balance out the shoulders and chest muscles used in the Bench Press. This exercise strengthens the back muscles while also increasing stability and mobility in the shoulder area. The bent over position also helps to engage the core muscles, making this a great total body exercise. With these two exercises combined, you’ll be able to develop a strong and balanced upper body.
Lever High Row (Machine)
The Lever High Row is a great complement to the Barbell Guillotine Bench Press because it utilizes the opposing muscle group. This exercise involves standing with your feet shoulder width apart and grasping the lever handle with both hands. You then pull the lever towards your body, squeezing your shoulder blades together and fully extending your arms to complete the movement. This is an excellent way to strengthen your back and rear deltoids, which are essential to stabilize your body during the Barbell Guillotine Bench Press. By doing both exercises, you will be able to achieve a balanced strength and conditioning program.
Seated Cable Row
The Seated Cable Row is an excellent exercise to complement the Barbell Guillotine Bench Press. It works the opposing muscle group, the back, by focusing on the lats, rhomboids, and trapezius muscles. By strengthening these muscles, the back gains stability and balance when doing the Guillotine Bench Press. Additionally, this exercise helps to improve posture and muscular endurance, making it a great addition to any strength-training program.
Revamp Your Chest Workout with Guillotine Bench Press
Looking to change up your chest workout routine? The Guillotine Bench Press may be just what you’re looking for. This variation of the conventional bench press places more emphasis on the upper chest muscles, while still targeting the triceps and shoulders. To execute this exercise, you position yourself under the barbell with your neck and throat area directly under the bar. This allows for a deeper range of motion in the arms, giving the upper chest muscles a greater stretch and contraction. Give the guillotine bench press a try, and see for yourself the benefits of this challenging and rewarding exercise.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Barbell Exercises
