Guillotine Press 101 Video Tutorial
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Overview
The Guillotine Press is an advanced barbell exercise primarily targeting the chest, with secondary emphasis on the shoulders and triceps. To perform the movement, lie on a bench with the barbell held in a wide grip, lower it slowly towards the neck or upper chest, and then press it back up to the starting position. The unique angle of the press, which involves flaring the elbows out wide, helps emphasize the upper portion of the chest, providing an effective stretch and contraction. This exercise requires careful control to avoid injury, especially in the shoulder and neck regions, and is best performed with proper technique and lighter weights until mastery is achieved.
How to Perform
Begin by selecting the appropriate weight for the barbell and load it accordingly.
Position yourself on a flat bench, ensuring your back and head are properly supported. Grasp the barbell with a wide overhand grip, keeping your palms facing forward, positioned wider than shoulder-width apart.
Lift the barbell off the rack, keeping your arms fully extended and controlled.
Slowly lower the barbell toward your neck or upper chest, maintaining a controlled descent. Keep your elbows flared out to the sides to emphasize the upper chest.
Once the bar reaches its lowest point, pause briefly, then push the bar back up to the starting position, fully extending your arms without locking the elbows.
Repeat the movement for the desired number of repetitions, focusing on controlled motion and proper form to avoid shoulder strain or injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
The Guillotine Press can be risky, so it’s crucial to prioritize safety when performing this exercise.
Start with a lighter weight to minimize the risk of injury, especially when first learning the movement.
Always have a spotter present to assist with lifting the barbell, ensuring safety in case you struggle to complete a rep.
Maintain control of the barbell throughout the entire movement, particularly during the lowering phase, to prevent any sudden jerks or strain on the shoulders and neck.
How Not to Perform
Avoid using too much weight: Lifting excessive weight can compromise form and increase the risk of injury. Start with a manageable weight and only increase it as you become more comfortable with the movement.
Don’t let your elbows drop excessively: Allowing your elbows to drop too far down or point inward can place unnecessary stress on your shoulders and reduce the focus on your chest. Keep your elbows flared out and in line with your wrists to target the chest effectively.
Don’t bounce the bar off your chest: Lowering the barbell too quickly or allowing it to bounce off your chest can lead to muscle strain and poor form. Control the descent and ensure the barbell comes to a gentle stop just above your chest before pressing back up.
Avoid locking your elbows: At the top of the movement, don’t fully lock your elbows. Doing so can place excessive strain on the joints and reduce the engagement of your chest and triceps. Instead, stop just short of locking out to maintain tension on the target muscles.
Don’t let your shoulders take over: While the shoulders are a secondary target, they should not be the primary movers in the exercise. Focus on using your chest muscles to initiate the movement and keep the shoulders stable, rather than allowing them to overcompensate.
Avoid arching your back: Arching your back excessively during the press can destabilize your body and take focus away from your chest. Keep your lower back flat on the bench, engage your core, and maintain proper posture throughout the exercise.
Don’t rush the movement: Speeding through the exercise reduces muscle engagement and increases the risk of injury. Perform the Guillotine Press slowly and with control to maximize chest activation and reduce momentum.
Don’t neglect breathing: Failing to breathe properly can lead to unnecessary tension and reduced performance. Inhale as you lower the bar, and exhale forcefully as you press it back up.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
