10 Best Barbell Guillotine Bench Press Alternatives for Safer Chest Training

The Barbell Guillotine Bench Press is done lying on your back with a barbell. Ranked closest by our scoring: the Push-up Wide, the Wide Hand Push Up and the Chest Dip On Straight Bar.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Guillotine Bench Press

Barbell Guillotine Bench PressPlay demonstration
Primary muscle
Pectorals
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Shoulders, Triceps

How to perform Barbell Guillotine Bench Press
  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.
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Ranked Barbell Guillotine Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Guillotine Bench Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Push-up Wide

    1. Push-up Wide

    76% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
    2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
    3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
    4. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: flat horizontal press, the same as the Barbell Guillotine Bench Press
    • Primary muscle: pectorals, the same as the Barbell Guillotine Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  2. Wide Hand Push UpPlay demonstration

    2. Wide Hand Push Up

    76% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands wider than shoulder-width apart.
    2. Keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your sides.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: flat horizontal press, the same as the Barbell Guillotine Bench Press
    • Primary muscle: pectorals, the same as the Barbell Guillotine Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Chest Dip On Straight BarPlay demonstration

    3. Chest Dip On Straight Bar

    75% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the parallel bars with your palms facing down and your arms fully extended.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your arms until your shoulders are below your elbows.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Barbell Guillotine Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
  4. Push And Pull BodyweightPlay demonstration

    4. Push And Pull Bodyweight

    75% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Barbell Guillotine Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  5. Push-upPlay demonstration

    5. Push-up

    75% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
    3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Barbell Guillotine Bench Press
    • Primary muscle: pectorals, the same as the Barbell Guillotine Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Drop Push UpPlay demonstration

    6. Drop Push Up

    75% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Once your chest is just above the ground, quickly drop your knees to the ground.
    4. Push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Barbell Guillotine Bench Press
    • Primary muscle: pectorals, the same as the Barbell Guillotine Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Modified Hindu Push-upPlay demonstration

    7. Modified Hindu Push-up

    75% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Barbell Guillotine Bench Press
    • Primary muscle: pectorals, the same as the Barbell Guillotine Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  8. Pike-to-cobra Push-upPlay demonstration

    8. Pike-to-cobra Push-up

    75% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
    3. Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
    4. As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up.
    5. Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
    6. Push through your hands to return to the inverted V position.
    7. Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Barbell Guillotine Bench Press
    • Primary muscle: pectorals, the same as the Barbell Guillotine Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Chest Tap Push-upPlay demonstration

    9. Chest Tap Push-up

    74% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you lower yourself, tap your chest with your right hand.
    4. Push yourself back up to the starting position.
    5. Repeat the movement, this time tapping your chest with your left hand.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Barbell Guillotine Bench Press
    • Primary muscle: pectorals, the same as the Barbell Guillotine Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Pushups

    10. Pushups

    74% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
    2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
    3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
    4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: flat horizontal press, the same as the Barbell Guillotine Bench Press
    • Primary muscle: pectorals, the same as the Barbell Guillotine Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

How to Choose the Right Barbell Guillotine Bench Press 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.

Barbell Guillotine Bench Press FAQ

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.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology