How To Do Guillotine Press
Guillotine Press is a variation of the Bench Press which specifically targets the upper chest with secondary emphasis on the front shoulders.
The interesting thing about this pressing exercise is that the angle limits the involvement of the triceps in the movement.
The Guillotine Press was conceptualised by “The Iron Guru”, Vince Gironda.
Guillotine Press How To
- Shrug your shoulders as high as you can; as if trying to touch your ears.
- Maintain the shrug position then lie on the bench.
- Plant your feet firmly on the floor.
- Arch your lower back but make sure your buttocks remains in contact with the bench throughout the movement.
- Assume your regular grip on the Bench Press.
- Take a deep breath, un- rack and lower the barbell very slowly until it touches your upper chest or just below your chin.
- Press upward in a straight line to the top of the movement
- Lower down slowly to keep tension on the muscle, then repeat your desired amount of repetitions
Form and Technique
Unlike the Bench Press, you have to keep your elbows flared out throughout the Guillotine Press.
The angle of the Guillotine Press creates an extreme stretch across the upper chest line that you should not attempt heavy weights until you master proper form and technique. This is a movement that requires great control.
Never use the thumb-less or “Suicide Grip” on this exercise. Grip the bar tightly for more control.
Routine for Strength: 3 sets x 12-15 reps
Routine for Muscle Gains: 4-5 sets x 6-8 reps