Barbell Guillotine Bench Press
Barbell Guillotine Bench Press turns heavy bilateral barbell loading into pressing power across the chest — the middle rung where progress speeds up.
How to do Barbell Guillotine Bench Press
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lower the barbell slowly towards your neck, keeping your elbows pointed outwards.
- Pause for a moment when the barbell is just above your neck.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Barbell Guillotine Bench Press Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Keep a rep or two in reserve on the heaviest sets.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Take the smallest plate jump available once the reps are clean.
Common Barbell Guillotine Bench Press Mistakes
Loading the bar unevenly or skipping the collars
Match the plates side to side and clip collars on every set.
Letting the shoulders roll forward at the bottom
Set the shoulder blades back and down before rep one and hold it there.
Easier and Harder Than Barbell Guillotine Bench Press
Swap Barbell Guillotine Bench Press For
Barbell Guillotine Bench Press — Frequently Asked Questions
How do you do the Barbell Guillotine Bench Press?
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Lower the barbell slowly towards your neck, keeping your elbows pointed outwards. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Guillotine Bench Press work?
The Barbell Guillotine Bench Press primarily targets the pectorals. It is classified as a chest exercise and is performed with a barbell.
How many sets and reps of the Barbell Guillotine Bench Press should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Guillotine Bench Press good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Guillotine Bench Press?
Try the Dumbbell Incline Alternate Press, Push-up (bosu Ball) or the Kettlebell Alternating Press On Floor. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
