Chest Workouts:Barbell Guillotine Bench Press

Barbell Guillotine Bench Press Guide

1. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
2. As you breathe in, bring the bar down slowly until it is about 1 inch from your neck.
3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. It should take at least twice as long to go down than to come up.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the bar back in the rack.
6. Caution:

1. It is advised that you use a spotter for this exercise. If no spotter is available, then be very conservative with the amount of weight used.
2. Also, beware of letting the bar drift too far forward. You want the bar to be about 1 inch from your neck and nowhere else.
3. You should be in full control of the barbell at all times.
4. Variations: This exercise can also be performed with the smith machine.

Barbell Guillotine Bench Press Images

Barbell Guillotine Bench Press video

             

Barbell Bench Press - Medium Grip

1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the bar back in the rack.

Caution:
If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.
Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

Barbell Bench Press - Medium Grip Images