Barbell Guillotine Bench Press
The guillotine bench press lowers the bar down to your neck or upper chest instead of the middle of your chest, with your elbows flared out wide the whole rep. That bar path shifts more of the work onto the upper chest and front shoulders than a standard bench press, but it also puts the shoulder joint in a far more vulnerable position, which is why it's an advanced variation reserved for lifters with healthy, mobile shoulders.
Why it works
Lowering the bar to your neck line, rather than your mid chest, changes the angle your upper arm makes with your torso at the bottom of the lift. With elbows flared wide, more of the pressing work shifts to the upper portion of the chest and the front of the shoulders, and the triceps get involved as they lock the elbow out at the top. That same flared elbow position, though, puts the shoulder joint near the end range of external rotation under load, which is the tradeoff for the different muscle emphasis.
Set up
- Lie on the bench with your eyes roughly under the bar, feet flat on the floor.
- Grip the bar wider than your standard bench press grip, since the elbows will flare out during the lift.
- Unrack the bar and hold it steady over your neck and upper chest before starting the first rep.
- Retract your shoulder blades against the bench and keep them pinned there through the set.
How to do it
- Lower the bar slowly and under control toward your neck or the very top of your chest, letting your elbows flare out to the sides.
- Stop the bar just above your neck, never letting it touch or rest there.
- Press the bar back up along the same path, keeping your shoulder blades pinned to the bench.
- Lock your elbows out fully at the top without shrugging your shoulders forward.
- Reset your shoulder position briefly before starting the next rep.
Form cues
- Bar stops just above the neck, never touches down.
- Elbows flare wide, following the bar path.
- Shoulder blades stay pinned to the bench.
- Lower slowly, this isn't a bar to drop under control.
Breathing: Inhale as you lower the bar toward your neck, exhale as you press it back up to lockout.
Common mistakes
Lowering the bar too fast and losing control near the neck.
Fix: Slow the descent down deliberately and use a lighter weight than your standard bench press until the path feels fully controlled.
Letting the shoulder blades come off the bench to chase extra range.
Fix: Keep the shoulder blades retracted and pinned throughout; range should come from the arms and shoulder joint, not from the upper back lifting off.
Attempting this variation with a heavy load before building shoulder mobility and control on a standard bench press.
Fix: Spend time on standard and close-grip bench presses first, and only add the guillotine variation once your shoulders move well and stay pain-free under load.
How to program it
- Given the shoulder demand, keep this as an accessory movement, 2 to 3 sets of 6 to 10 reps at a moderate weight rather than a max-effort lift.
- Once a week is enough, since the exposed shoulder position adds joint stress beyond what a standard bench press session already provides that week.
- Place it after your main pressing exercise for the session, once your shoulders are warm but not so fatigued that control breaks down.
- Drop the weight noticeably compared to your standard bench press; chasing the same number here isn't the goal.
Safety notes
- Reserve this variation for lifters with healthy, mobile shoulders and solid control on a standard bench press first.
- Stop the set immediately if you feel any pinching or sharp discomfort at the front of the shoulder; that joint position leaves little margin for pushing through pain.
Exercise profile
- Force
- Push
- Mechanics
- Compound
- Category
- Strength
Frequently asked questions
How many sets and reps for the guillotine bench press?
2 to 3 sets of 6 to 10 reps at a moderate weight works well as an accessory movement. This isn't a lift to chase a heavy single on, given the exposed shoulder position.
Is the guillotine bench press safe for the shoulders?
It puts the shoulder joint in a more vulnerable position than a standard bench press, so it's best reserved for lifters with healthy, mobile shoulders and solid pressing experience already.
What's the difference between the guillotine press and a regular bench press?
The guillotine press lowers the bar to the neck or upper chest with flared elbows, shifting emphasis to the upper chest and front shoulders. A standard bench press lowers to the mid chest with elbows tucked closer, which is easier on the shoulder joint.
Can I do a guillotine press with dumbbells instead of a barbell?
A standard dumbbell bench press lets each arm find its own natural path and can build similar upper chest emphasis without fixing a bar directly over your neck.
How much lighter should the guillotine press be than a regular bench press?
Expect to use noticeably less weight, often 20 to 30 percent under your standard bench press, since the wider elbow flare and neck-line bar path put you in a mechanically weaker position. Chasing the same number here defeats the point of the exercise.