Once you have reached the bottom of the movement, press upwards, keeping the elbows flared.Ĭoach’s Tip: The key here should be getting a big stretch under load and maximizing time under tension. If you still do not feel the stretch, make sure you are slowly lowering the weight and pausing. If you are feeling the stretch and discomfort in the front of your shoulders, make sure your elbows are flared and your shoulder blades are retracted. The stretch should be felt in the middle of the upper chest. Lower the barbell as low as you can while getting a good stretch on the upper pecs. Stick to a starting weight that’s roughly 30% of your bench press max. This may place extra strain on the shoulders in some cases, so if this is the case go light, or choose an alternative if you are in discomfort.Ĭoach’s Tip: Make sure to go slow and use zero momentum or bouncing in this movement. Once you have unracked the weight, make sure your elbows stay flared out to the sides (rather than into the body). Step 2 - Unrack and Lower Credit: bob boz / Shutterstock Grip the bar wider than you normally would, and ensure your shoulder blades are properly retracted.Ĭoach’s Tip: A wide grip will help you flare your elbows. Start by setting yourself up like you would in a barbell bench press. Your feet should be planted on the floor, however you can also do this exercise with the feet up and minimal back arch to isolate the upper body even more. Step 1 - Get Set Up Credit: Terelyuk / Shutterstock The guillotine press is equal parts effective and demanding. If discomfort persists, consider opting for another means of training your upper chest. If the exercise causes you stress or pain in your shoulders, drop the weight down immediately. It must be stated that the guillotine press isn’t for everyone. This exercise should be performed with slow eccentric movement, and taken as low as you can without pain or discomfort. The guillotine press can be done with a barbell or in a Smith machine, and is typically done on a flat bench. In this article, you’ll learn all about how to properly perform the guillotine press so that you can build bigger upper pecs. Unlike the standard flat bench press, the guillotine press has you press with the barbell on your clavicles instead of your chest, greatly increasing the tension applied across your pecs. The guillotine press is similar to the bench press, and can be done with a barbell or Smith machine. This exercise does pose some risks and challenges, so be sure to keep reading or learn more about the benefits, risks, and if it is the best option for you in your chest training. The guillotine press is a means of achieving serious upper chest development with a light weight. If you are looking to build a bigger chest, specifically your upper pecs, look no further than the guillotine press.
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