Guillotine bench press
When targeting the chest with the barbell bench press, the arms should ideally be as perpendicular to the torso as possible to increase work load for the chest and reducing secondary muscle assistance. The Guillotine bench press is a variation of the barbell bench press, involving bringing the barbell down to the neck to force the upper arms to be flared out to enhance the chest recruitment.
This exercise should be performed with a weight which is manageable and executed in a controlled manner to ensure maximum recruitment and improve safety.
Performing the guillotine bench press
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Load bar with correct weight. Put on safety collars.
- Lay on bench.
- Grip barbell with desired width, using an overhand grip. Arms should be roughly perpendicular to your body throughout the movement.
- Dismount barbell from rack.
- Slowly control the barbell down to your neck, keeping arms perpendicular to
the body throughout execution.
- Stop just shy of the neck.
- Press the weight back up to the starting position.
- Repeat for desired number of repetitions.
Guillotine bench press courtesy of Fitness Uncovered - Bodybuilding & Fitness
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