barbell guillotine bench press

Pectorals

• Target muscles: chest, shoulders, arms
• Equipment: barbell
• Level: advanced

How to do it

1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
3. Lower the barbell slowly towards your neck, keeping your elbows pointed outwards.
4. Pause for a moment when the barbell is just above your neck.
5. Push the barbell back up to the starting position, fully extending your arms.
6. Repeat for the desired number of repetitions.

Swap it for

• barbell bench press
• barbell decline bench press
• barbell incline bench press
• barbell wide bench press
• Lying low-cable chest press
• Parallel bar dip

Easier

• smith decline bench press
• smith wide grip decline bench press
• barbell bench press
• barbell decline bench press