Barbell Guillotine Bench Press
The Barbell Guillotine Bench Press is an effective exercise for building strength and size in the chest muscles. It requires a medium grip on the barbell, with the arms locked and the bar held straight over the neck. The bar should then be slowly lowered until it is about an inch from the neck, before pushing back up to the starting position. It is important to use a spotter when performing this exercise, as well as being cautious with the amount of weight used. Additionally, the bar should be kept in full control at all times. Variations of this exercise can also be done with the Smith machine.
Type:
Strength
Muscles Used:
Chest
Level:
Beginner
Equipment:
Barbell
Benefits Of This Exercise
- The Barbell Guillotine Bench Press helps build strength and size in the chest muscles.
- It requires a medium grip on the barbell, with the arms locked and the bar held straight over the neck.
- It is important to use a spotter when performing this exercise, as well as being cautious with the amount of weight used.
- The bar should be kept in full control at all times.
- This exercise can also be done with the Smith machine, providing additional variations.
Step by Step Instructions For Barbell Guillotine Bench Press
- Start by positioning yourself in front of a barbell rack and adjust the bar to a medium width grip, creating a 90-degree angle between your forearms and upper arms.
- Lift the bar from the rack and hold it straight over your neck with your arms locked. This is your starting position.
- Take a deep breath in and slowly lower the barbell until it is about 1 inch away from your neck.
- Pause for a second, then exhale as you push the barbell back up to the starting position, using your chest muscles. Lock your arms and squeeze your chest for a second in the contracted position.
- Lower the barbell slowly, taking at least twice as long as it took to go up.
- Repeat the movement for the desired number of repetitions.
- Once you have completed the exercise, carefully place the barbell back in the rack.
Caution:
- It is highly recommended to have a spotter while performing this exercise. If a spotter is not available, use a conservative amount of weight.
- Ensure that the barbell does not drift too far forward, keeping it about 1 inch away from your neck.
- Always maintain full control of the barbell throughout the exercise.
Variations: This exercise can also be performed using a smith machine.
Warm Up Tips
- Start with a medium grip on the barbell, creating a 90-degree angle between your forearms and upper arms.
- Lift the bar from the rack and hold it straight over your neck with your arms locked.
- Take a deep breath in as you slowly lower the barbell until it is about 1 inch from your neck.
- Hold the position for a second, then exhale as you push the barbell back up using your chest muscles.
- Lock your arms and squeeze your chest in the contracted position for a second.
- Lower the barbell slowly, taking at least twice as long to go down than to come up.
- Repeat the movement for the prescribed number of repetitions.
- After finishing the exercise, carefully place the barbell back in the rack.
Caution:
- Always use a spotter when performing this exercise. If no spotter is available, use lighter weights.
- Be cautious not to let the bar drift too far forward. Keep it about 1 inch from your neck.
- Maintain full control of the barbell throughout the exercise.
Variations: If you have access to a Smith machine, you can also perform this exercise using it.
Barbell Guillotine Bench Press Safety Tips
- Use a medium width grip to create a 90-degree angle between the forearms and upper arms.
- Always have a spotter present when performing this exercise. If a spotter is not available, use lighter weights.
- Keep the bar about 1 inch from your neck throughout the movement. Avoid letting it drift too far forward or anywhere else.
- Control the barbell at all times to prevent injury and maintain proper form.
- Lower the barbell slowly and with control, taking at least twice as long to go down as to come up.
- Exhale as you push the barbell up using your chest muscles. Squeeze your chest in the contracted position for a second before lowering again.
- Place the barbell back in the rack when you are finished.
Variations: This exercise can also be performed with the Smith machine.
Incorporating Into Other Workouts
The Barbell Guillotine Bench Press can be incorporated into workouts as a chest exercise. Here is a sample workout routine that includes this exercise:
1. Warm-up: Start with 5-10 minutes of light cardio to get your blood flowing and warm up your muscles.
2. Compound Exercise: Begin your workout with a compound exercise such as the Barbell Guillotine Bench Press. Perform 3-4 sets of 8-12 repetitions. Use a weight that challenges you but allows you to maintain proper form. Remember to have a spotter or use a Smith machine for safety.
3. Isolation Exercises: After completing the compound exercise, move on to isolation exercises to target specific areas of the chest. Examples include dumbbell flyes, cable crossovers, or chest dips. Perform 3-4 sets of 10-15 repetitions for each exercise.
4. Push-ups: Incorporate push-ups into your routine as a bodyweight exercise that further engages the chest muscles. Aim for 2-3 sets of as many repetitions as you can perform with good form.
5. Chest Stretching: Finish your chest workout by stretching the chest muscles. Perform stretches such as the doorway stretch or the standing chest stretch. Hold each stretch for 20-30 seconds and repeat 2-3 times.
6. Rest and Recovery: Allow your muscles to recover by taking a day or two of rest before targeting the chest muscles again. During this time, focus on other muscle groups or engage