10 Best Barbell Guillotine Bench Press Alternatives for Safer Chest Training
If you can’t perform the Barbell Guillotine Bench Press, use alternatives that preserve pectoral stretch and horizontal adduction. Try incline dumbbell press, Smith-machine guillotine, or weighted dips. Cue: retract your scapulae, keep elbows at ~45° and lower with a controlled eccentric to load the clavicular and sternal heads of the pecs.
Original Exercise: Barbell Guillotine Bench Press
How to Perform Barbell Guillotine Bench Press
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lower the barbell slowly towards your neck, keeping your elbows pointed outwards.
- Pause for a moment when the barbell is just above your neck.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Best Barbell Guillotine Bench Press Alternatives
1. Barbell Bench Press
94.7% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment when the barbell touches your chest.
2. Barbell Wide Bench Press
94.7% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows slightly flared out.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
3. Barbell Bench Press - Medium Grip
93.4% MatchHow to perform this exercise
- 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.
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- 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.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
4. Bench Press With Chains
93.1% MatchHow to perform this exercise
- Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
- Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
- Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
- Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
5. Bench Press - Powerlifting
92.7% MatchHow to perform this exercise
- Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
- However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.
- Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
- Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
6. Barbell Wide Reverse Grip Bench Press
92% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a wide reverse grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows tucked in and your wrists straight.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
7. Barbell Decline Wide-grip Press
84.7% MatchHow to perform this exercise
- Lie on a decline bench with your feet secured and your head lower than your hips.
- Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows out to the sides.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
8. Dumbbell Lying Pullover On Exercise Ball
84.7% MatchHow to perform this exercise
- Sit on an exercise ball and roll forward until your upper back is resting on the ball.
- Hold a dumbbell with both hands and extend your arms straight up over your chest.
- Slowly lower the dumbbell behind your head while keeping your arms straight.
- Pause for a moment, then raise the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
9. Barbell Decline Bench Press
84.7% MatchHow to perform this exercise
- Lie on a decline bench with your feet secured and your head lower than your hips.
- Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell Bench Press
84.1% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
- Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
- Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Why You Might Need a Barbell Guillotine Bench Press Alternative
You might swap the guillotine press due to shoulder pain, neck drive risk, lack of a spotter, or gym rules. The guillotine increases shear at the shoulder and stresses the rotator cuff when you take the bar to the neck; substitutes reduce horizontal abduction or shift load vectors. For example, incline dumbbell press shortens the moment arm and promotes bilateral muscular balance while maintaining upper-pec activation. Use a Smith-machine guillotine or machine incline press when you need stability—still cue scapular retraction and a controlled 3–4 second eccentric to maximize pec fiber recruitment.
How to Choose the Right Substitute
Select a substitute based on safety, equipment, and targeted fiber emphasis. If you want upper-pectoral bias and reduced shoulder shear, choose an incline dumbbell or incline barbell press and keep elbows slightly tucked to emphasize clavicular fibers. If you need joint protection or single-side weak point work, use machine presses or unilateral dumbbell work and focus on full range and a controlled eccentric to maintain time under tension. For power and overload, weighted dips with a forward lean recruit both sternal pecs and anterior deltoid; cue a steady descent and drive through the chest, not the triceps.
Frequently Asked Questions
What muscles does Barbell Guillotine Bench Press work?
The guillotine press primarily targets the pectoralis major—especially the clavicular (upper) fibers—while also loading the anterior deltoids and triceps. Its wide, neck-level path increases horizontal abduction and pec stretch, which can increase tension on the pecs but also raises shoulder shear forces.
What is the best bodyweight alternative to Barbell Guillotine Bench Press?
Weighted dips with a strong forward lean are the best bodyweight alternative because they load the sternal and clavicular pecs via horizontal adduction. Cue a slight forward torso angle, scapular depression, and descend under control to a chest-level depth to maximize pec activation.
Can I build muscle without doing Barbell Guillotine Bench Press?
Yes. You can achieve equal or superior hypertrophy with safer options like incline dumbbell press, machine incline press, or weighted dips that preserve range of motion and progressive overload. Focus on progressive loading, controlled eccentrics, and consistent time under tension to stimulate pectoral growth.
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