Guillotine Bench Press

The barbell guillotine bench press, also known as the neck press or throat press, is an advanced variation of the bench press that targets the upper chest and shoulders. It involves lowering the barbell towards your neck rather than your lower chest or mid-chest. Because of the increased risk to the shoulders and neck, it's important to exercise caution and use proper form when performing this exercise. If you're a beginner or have any shoulder or neck issues, it's advisable to avoid this exercise. Here's how to perform a barbell guillotine bench press:

Equipment Needed:

1. Barbell
2. Weight plates
3. Bench (adjustable, with a backrest that can be inclined to a decline angle)
4. Collars (to secure the weights on the barbell)

Step-by-Step Instructions:

1. Setup:

• Set up a bench in the power rack or on a bench press station.
• Load the barbell with the appropriate amount of weight and secure the weights in place with collars.

1. Grip and Position:

• Sit down on the bench with your feet flat on the floor on either side of the bench.
• Lie back on the bench with your upper back, shoulders, and head in contact with the bench. Your lower back should have a slight arch, and your chest should be pushed up.
• Hold the barbell with a grip slightly wider than shoulder-width apart. Your palms should be facing away from your body (pronated grip).
• Extend your arms fully, holding the barbell directly above your chest.

1. Lower the Bar:

• Inhale as you lower the barbell toward your neck. The bar should move in a straight line from the starting position to your neck.
• Keep your elbows at about a 70-degree angle to your body, wider than a normal bench press.

1. Press the Bar:

• Exhale as you press the barbell back up to the starting position by extending your arms.
• Fully extend your arms without locking out your elbows.

1. Repetitions:

• Perform the desired number of repetitions with proper form.

1. Rerack the Bar:

• Once you've completed your set, carefully rerack the barbell on the bench press station or power rack.

Tips:

• The barbell should not touch your neck during the exercise. Instead, aim to bring it just above your neck, near your upper chest. Use caution to avoid injury.
• This exercise places more stress on the shoulders and neck compared to traditional bench presses. If you experience discomfort, pain, or strain in these areas, stop immediately.
• Start with a light weight to get a feel for the movement and gradually increase the weight as you become more comfortable.
• It's crucial to have a spotter when performing the barbell guillotine bench press to ensure safety and assistance in case you struggle with the weight.

Again, the barbell guillotine bench press is an advanced exercise that carries a higher risk of injury than standard bench presses. Exercise caution and make sure you have adequate experience and strength before attempting this exercise. If in doubt, consult a fitness professional or trainer for guidance.