Guillotine Press

Guillotine Press is a chest exercise and primarily targets the upper pectoral muscles. To a lesser degree, it also works the anterior deltoids and triceps.

Equipment

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Overloading
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Introduction

The Guillotine Press, a variation of the traditional bench press, is a unique and effective exercise targeting the upper chest muscles. By lowering the barbell to the neck or upper chest area, this movement emphasizes the clavicular head of the pectoralis major, promoting hypertrophy in the upper chest region. This exercise also engages the anterior deltoids and triceps, making it a comprehensive upper body workout. Due to its specific range of motion and the potential stress on the shoulder joints, it is crucial to perform the Guillotine Press with proper form and controlled weight to maximize benefits while minimizing the risk of injury.

Execution

How to Execute Guillotine Press

Setup

  1. Lie flat on a bench with your feet firmly planted on the ground.
  2. Position yourself so that your eyes are directly under the barbell.
  3. Grip the barbell with a wide grip, slightly wider than shoulder-width, with your palms facing away from you (overhand grip).
  4. Ensure your shoulder blades are retracted and your chest is elevated.

Execution

  1. Unrack the barbell and hold it directly above your upper chest with your arms fully extended.
  2. Slowly lower the barbell towards your neck, keeping your elbows flared out to the sides.
  3. Lower the barbell until it is just above your clavicles (collarbone), ensuring it does not touch your neck.
  4. Pause briefly at the bottom of the movement.
  5. Press the barbell back up to the starting position by extending your arms, focusing on engaging your chest muscles.

Finishing

  1. After completing your set, carefully re-rack the barbell by guiding it back onto the bench's hooks.
  2. Ensure the barbell is securely in place before releasing your grip.
  3. Stand up slowly from the bench, maintaining good posture.

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