Mastering the Guillotine Press

When it comes to chest training, most people think of the standard bench press. It is, after all, the most popular chest exercise.

But what if you want to fill out your upper chest specifically? Many go to the incline bench press or reverse grip bench press, and those work great!

There is, however, another option that is less well known: the guillotine press.

This movement has been used for decades by bodybuilders everywhere. It can help to build muscle in the upper chest, where most lifters are lacking, as well as add definition. 

It’s not an exercise for beginners, though. It is definitely a riskier exercise if you don’t know how to do it properly. But with proper form and control, it can help you build a chest that stands out.

In This Article:

• What Is the Guillotine Press?
• Guillotine Press: Muscles Worked
• How to Do the Guillotine Press
• Benefits of the Guillotine Press
• Is the Guillotine Press Safe?
• Should You Add the Guillotine Press to Your Routine?
• What Other Variations of the Guillotine Press Are There?
• Frequently Asked Questions About The Guillotine Press
• How to Maximize Your Results

What Is the Guillotine Press?

The guillotine press is a variation of the bench press. The difference is you lower the barbell to your collarbone instead of the middle of your chest.

This forces your elbows to flare out and puts your shoulders in a more restricted position. It does this for a purpose, though, and activates your chest from a different angle.

The exercise is performed on a flat bench with a wide grip. Unlike a standard bench press, though, the bar path is higher up your body.

This changes the angle of the press. It shifts tension away from the lower chest and more toward the upper chest and shoulders.

Think of it from this perspective. Your chest muscles work by moving your upper arms. After all, that is what they’re attached to.

In the traditional bench press, your upper arms stay close to your sides. So when the bar moves down and up, your upper arms also move down and up.

In the guillotine press, your elbows flare out to the sides at an even level with your shoulders. So as the bar goes down and up, your upper arms actually move out and in.

With respect to your upper arms, this motion is more like a pec fly than a bench press. So the barbell guillotine press forces your chest muscles to pull in a different direction.

It’s a solid exercise, but it’s important to do it safely. 

Important Note: This is not a beginner’s exercise. Because the bar comes down close to your neck, there is more risk involved. The guillotine press requires good control, lighter loads, and strict form.

Guillotine Press: Muscles Worked

When it comes to the barbell guillotine press, a lot of people ask questions about it. One of the most common questions is: “Does the guillotine press work your shoulders or chest?”

The truth is, it works both muscle groups. If I have to choose one, though, I'd say it targets your chest more. More specifically, it targets the upper pecs in ways the traditional bench press doesn’t.

Primary Muscles Worked

• Pectoralis major (chest) with emphasis on the upper chest fibers
• Anterior deltoids (front shoulders)

Both of these muscles help to lift the upper arms and pull them in toward the midline.

Secondary Muscles Worked

• Triceps - These muscles help you extend your elbows during the press
• Serratus anterior - These muscles help to stabilize your shoulders during the press

Because of the higher bar path, the guillotine press is often seen as an upper-chest builder. Because you use a wide grip, though, it will emphasize your entire chest (1).

How to Do the Guillotine Press

Follow this step-by-step guide to perform the barbell guillotine press safely and effectively:

Set Up: Lie back on a flat bench with your feet planted firmly on the floor.

Grip the Bar: Take a wide overhand grip, slightly wider than shoulder width.

Position Your Body: Lift your chest toward the bar, arch your lower back slightly, and keep your shoulders pulled back.

Unrack the Bar: Press it out over your chest with arms straight. (Make sure you have a spotter!)

Lower the Bar: Slowly bring the barbell down toward your collarbone/neck area. Your elbows will flare out rather than stay close to your body

Pause: Stop just above your collar bone at the bottom of the movement. Do not bounce the bar off your body!

Press Upward: Use your chest, shoulders, and triceps to drive the bar back up to the starting position.

Repeat for reps.

Safety Tip: Always use lighter weights than you would for a bench press. This exercise is meant to be slow and controlled the whole way.

Benefits of the Guillotine Press

So, why should you include the guillotine press in your workout plan? Here are the main benefits...

Upper Chest Growth

The guillotine press targets the muscle fibers in your upper chest. This helps to stimulate more muscle growth in that area.

Increased Stretch

Stretching your muscles through a full range of motion is great for muscle growth. Because of the bar path, you get a deeper stretch from the guillotine bench press.

Shoulder Development

The guillotine press works your front shoulders alongside the chest. Both muscles will get plenty of work here!

Physique Enhancement

Creates a fuller, more balanced chest for aesthetics. If you’re a bodybuilder, this exercise can come in handy!

The guillotine press emphasizes your upper chest and shoulders differently from a bench press. If your main goal is building muscle in those places, this exercise isn’t a bad idea.

Is the Guillotine Press Safe?

A common question is whether the barbell guillotine press is dangerous. The answer: it can be if you don’t know what you’re doing. 

Really, it depends on your form and how heavy you go. To help prevent any possibility of injury, here are some tips I recommend:

• Use lighter weights than your normal bench press weight
• Keep reps slow and controlled. NEVER bounce the bar at the bottom
• Always have a spotter or a safety bar when lifting heavy
• If you have shoulder pain or past injuries, skip this variation altogether

When done correctly, the guillotine press can be safe and effective, but it is not recommended for beginners. 

If you’re just starting out, stick to an incline bench press. It’s easier to learn, and it still targets your upper chest well.

Should You Add the Guillotine Press to Your Routine?

If your goal is a bigger, more defined chest, the guillotine press may be worth including. However, it should complement, not replace, your main chest exercises.

A good strategy is to use it as a secondary chest exercise after your main pressing movement. Aim for 3 sets of 8–12 reps with controlled form if you add it in.

What Other Variations of the Guillotine Press Are There?

The barbell guillotine press isn’t the only way to train your upper pecs. There are plenty of other upper chest exercises you can do to switch things up.

Here’s a short list of alternative exercises you can choose from:

• Dumbbell Guillotine Press (incline or flat)
• Incline Bench Press (barbell or dumbbell)
• Incline Dumbbell Pec Fly
• Reverse-Grip Bench Press (Incline or flat)
• Low-to-High Cable Fly
• Decline Push-Up

Frequently Asked Questions About The Guillotine Press

Q: What Is the Guillotine Press Good For?

The guillotine press is best for building the upper chest and front shoulders. Because you aren’t going heavy with it, it’s not great for maximal strength. It can, however, be a good complement to a well-rounded chest workout.

Q: Is the Guillotine Press Safe?

Yes, if performed with light to moderate weights, strict form, and a spotter. It’s not ideal for beginners.

Q: Does the Guillotine Press Build Muscle?

Absolutely, it can help you build muscle! The deep stretch and unique bar path provide excellent upper chest muscle activation. When added to a well-rounded workout and nutrition plan ... The guillotine press can absolutely help build muscle.

Q: How Is the Guillotine Press Different from the Bench Press?

In the guillotine press, the bar is lowered to your collarbone instead of your lower chest. This changes the angle at which your upper arms move during the exercise. 

Instead of your upper arms moving down and up, they’ll move out and in as you press. That changes the way your chest muscles have to work, so it targets them in a totally different way.

Q: Can I Do the Guillotine Press with Dumbbells?

Yes! Doing the guillotine press with dumbbells can provide a safer alternative with similar chest activation.

Maximizing Your Results

The guillotine press is an effective yet underused chest-building exercise. It’s not for beginners, but if you’ve built a solid foundation of strength, it’s not a bad idea to add it in.

If you want to maximize muscle growth in your upper chest, the guillotine press could take your training to the next level. It’s never a bad idea to switch things up!

However, it can be a little harder on your shoulders due to the strict range of motion. So if you have previous shoulder injuries, it might not be the best exercise for you.

Be smart about it. If you do add in the guillotine press, just start light to learn the movement. Don't forget to always have a spotter, either!

Sure, the exercises you choose can help shape your results, but that’s not the whole picture. You also need to pay attention to your diet and lifestyle.

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References:

(1) Mausehund L, et al. Understanding Bench Press Biomechanics-The Necessity of Measuring Lateral Barbell Forces. J Strength Cond Res. 2022;36(10):2685-2695.

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