Guillotine Press
Primary
Chest
Secondary
Shoulders
Equipment
Barbell
Difficulty
Advanced
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your chest, the Guillotine Press is a solid advanced-level pushing movement in the compound category. Use for upper chest emphasis in push workouts or chest-focused sessions.
Everything You Need to Know About the Guillotine Press
The Guillotine Press is a advanced exercise exercise that targets your Upper chest. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for upper chest emphasis in push workouts or chest-focused sessions. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters with healthy shoulders. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Guillotine Press work?
Primary
Secondary
Stabilizers
Step-by-step: Guillotine Press
- 1
Lie on a flat bench.
- 2
Grip the bar wider than normal.
- 3
Lower the bar toward your neck/upper chest.
- 4
Keep elbows flared to the sides.
- 5
Press back up to full extension.
- 6
Use lighter weight than regular bench.
What are the best tips for the Guillotine Press?
Targets upper chest more.
Named for bar path toward neck.
Use lighter weight for optimal results.
Requires good shoulder health.
Mistakes to watch for on the Guillotine Press
Using too much weight.
Loading more weight than you can control on the Guillotine Press forces compensatory movement patterns that bypass your Upper chest. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Actually pressing to neck (dangerous).
Craning your neck during the Guillotine Press compresses your cervical spine and can cause nerve impingement. Keep your head in a neutral position — pick a spot to look at and hold it through the set.
Poor shoulder mobility.
Without proper shoulder positioning during the Guillotine Press, your Upper chest can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Who should do the Guillotine Press?
Advanced lifters with healthy shoulders.
How to Program the Guillotine Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8-12 reps. Rest 2min.
What are good alternatives to the Guillotine Press?
Other Variations
- Dumbbell Guillotine Press
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Guillotine Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use light weight.
- Have a spotter.
- Stop if shoulder pain occurs.