Barbell Guillotine Bench Press

How to perform it

Step-by-step instructions

1. 01Lie on the bench with your eyes under the bar, plant your feet, retract your shoulder blades, and take a wide but comfortable overhand grip; use a competent spotter.
2. 02Unrack the bar with straight wrists and position it above your upper chest, keeping your shoulders firmly against the bench.
3. 03Lower the bar slowly toward the uppermost chest, stopping before it reaches your neck and before your shoulders move into a painful or unstable range.
4. 04Keep the bar under control and your elbows beneath the bar; never bounce the load or allow it to contact your throat.
5. 05Press the bar upward to the starting position, then rack it with the spotter's assistance if you feel shoulder pinching or lose control.