Guillotine Press: Target Your Upper Chest with Precision

If you're aiming to build a stronger, more defined upper chest and feel like your current bench press variations are falling short, it's time to consider adding the guillotine press to your arsenal.

This advanced pressing variation alters the bar path of the traditional bench press to put maximum emphasis on the clavicular head of the pectoralis major. While highly effective for isolating the upper chest, it also carries a greater risk if performed incorrectly—making proper form and safety precautions essential.

In this guide, we’ll explore how to perform the guillotine press, which muscles it targets, the benefits, common concerns, and when it might be worth adding to your chest training split.

What Is the Guillotine Press?

The guillotine press is a variation of the traditional barbell bench press, where the barbell is lowered not to the mid-chest or sternum, but rather just above the clavicle—essentially targeting the upper chest with greater intensity.

It can be performed with a free-weight barbell or on a Smith machine, which offers more stability and control. Because the bar path passes over the throat or collarbones, the guillotine press requires extreme control and should not be performed without proper warm-up, spotter support (if using a barbell), or experience with bench pressing mechanics.

“Targeted barbell angle and grip adjustments can shift muscular recruitment significantly within the pectoral region.” — Trebs et al., Journal of Strength and Conditioning Research

Muscles Worked in the Guillotine Press

The chest is composed of four primary muscles:

• Pectoralis Major

• Pectoralis Minor

• Serratus Anterior

• Subclavius

The guillotine press specifically emphasizes the clavicular head of the pectoralis major and the pectoralis minor—the upper segment of the chest responsible for shoulder flexion and horizontal adduction.

Supporting Muscles Activated:

• Anterior Deltoids

• Triceps Brachii

• Serratus Anterior

• Core Stabilizers (Isometric)

By repositioning the bar path and flaring the elbows outward, the movement shifts tension away from the lower chest and triceps, targeting the upper pec fibers more directly.

Benefits of the Guillotine Press

1. Upper Chest Isolation

Standard bench press angles often under-recruit the upper chest. The guillotine press shifts the line of resistance higher across the torso, helping lifters build more balanced chest development—particularly in the clavicular region.

“Incline and clavicular-focused presses elicit significantly greater EMG activity in the upper pectoral fibers compared to flat benching.” — Glass & Armstrong, Journal of Applied Biomechanics

2. Enhanced Muscle Definition

By isolating the upper pecs, the guillotine press can improve the appearance of chest fullness and contribute to a more balanced aesthetic—especially in bodybuilding or physique training where proportionality matters.

3. Upper Body Strength Development

Like all compound pressing movements, this exercise builds upper body pushing strength, particularly in the chest, shoulders, and triceps.

4. Improved Mind-Muscle Connection

The unique angle and pressing path require slow, controlled reps and laser focus. This can enhance neuromuscular control, improving your ability to recruit upper pec fibers during other pressing movements.

How to Perform the Guillotine Press (Step-by-Step)

1. Setup

   • Use a flat bench and position a barbell in the rack.

   • Lie on the bench with your eyes directly under the bar.

   • Plant your feet firmly into the floor for support.

2. Grip

   • Grasp the bar with an overhand grip, slightly wider than shoulder-width.

   • This wider grip helps reduce triceps involvement and emphasizes the chest.

3. Body Position

   • Retract your shoulder blades and arch your lower back slightly.

   • Keep your chest high and your shoulders pinned down and back.

4. Unrack and Lower

   • Unrack the barbell and hold it over your clavicles.

   • Lower the bar in a straight path down toward the base of your neck, stopping 1–2 inches above your throat.

5. Elbow Position

   • Flare your elbows outward to create a 90-degree angle between your arms and torso. This maximizes upper pec activation.

6. Press

   • Press the bar back up to the starting position without letting the elbows drift inward.

7. Repeat

   • Perform for the prescribed number of reps, maintaining tension and control throughout.

Safety Note: If performing with a free barbell, use a spotter or safety pins in a rack. Due to the bar path over the neck and clavicles, this exercise carries elevated risk if performed without control.

Programming Guidelines

Because of its advanced positioning and high level of shoulder stress, the guillotine press is best used strategically in a chest-focused program.

You can use the guillotine press:

• As your first movement on upper chest day (if trained alone).

• As an accessory movement after incline barbell or dumbbell pressing.

• In superset format with incline flys or cable crossovers for a metabolic chest finisher.

Risks and Alternatives

The guillotine press, while effective, has a higher risk profile than standard chest exercises due to:

• Shoulder internal rotation and abduction

• Bar path over the neck/throat

• Increased shear force on the AC joint

If you experience shoulder discomfort or limited mobility, consider safer alternatives for targeting the upper chest:

• Incline Dumbbell Press

• Incline Smith Machine Press

• Low-to-High Cable Flys

• Landmine Chest Press

Guillotine Press: Final Takeaway

If you’re looking for a fresh, intense way to target the upper chest, the guillotine press offers serious stimulus—when performed correctly. By adjusting your grip and bar path, this movement shifts the load onto the clavicular pec fibers, helping you build a stronger, fuller upper chest.

It’s not for beginners, and it demands attention to technique—but for intermediate to advanced lifters seeking better symmetry and hypertrophy results, it’s a valuable (and humbling) tool in chest-day programming.

Use it wisely. Train it strategically. And respect the bar path.

“Targeted mechanical variation within pressing exercises allows for more complete muscular development across all heads of the pectoral musculature.” — Schoenfeld, Strength and Conditioning Journal

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