Vince GiRonda's Guillotine Press - Iron and Grit Fitness

The Guillotine Press, or Neck Press, was popularized by bodybuilding legend Vince GiRonda.

The Guillotine Press is used to build the chest muscles. It is especially effective at building the upper chest.

The Guillotine Press also sculpts and shapes the chest muscles making the chest look wide and more defined.

Just ask two-time Mr. Olympia Larry Scott. The Guillotine Press is the only bench pressing exercises he did.

How to Perform The Guillotine Press

You can perform the Guillotine Press using a free weight barbell or a Smith Machine.

The advantage of using a Smith Machine is that you can focus entirely on working your chest muscles rather than balancing the barbell. The Smith Machine also adds a safety element, which is ideal since this exercise is dangerous by nature.

Use a very light weight to begin with. The Guillotine Press puts your shoulders in a compromising position making them prone to injury. It’s wise to go very light and very slow at first.

Your number one priority should be smooth movements, concentrate on the motion and body position to get the most benefit.

Guillotine Press Setup

Lay back on the bench, The bench should be flat. Lift your legs up so your knees are directly above your pelvis. This reduces the arch or your back. You want to keep most of your back in contact with the bench. A slight arch in the lower back is OK.

Pin you shoulders back, grab the bar with a wide grip and un-rack it.

You want your grip to be wide enough so that when you lower the bar to your neck your forearms are perpendicular to the ground.

Take a big breath, expand your rib cage as wide and high as possible. Suck in your gut – imagine pulling in your belly button back to your spine. This keeps your core tight, and allows you to keep more tension on the chest muscles by giving them a better stretch.

Slowly lower the bar down to your neck. Try to touch your collar bone with the bar. Keep tension on your chest muscles the entire time.

The idea is to get the maximum stretch possible. Keep your elbows directly under the bar at all times. Your upper arm should be directly under, and in-line, with the barbell at all times as well. You should feel a nice stretch in your pec from sternum to shoulder socket.

Exhale as you push the bar back up, keep you shoulders back and held tightly against the bench. keep pressing until your arms are almost locked out, about 95% to lockout, hold the weight up like that for a second of two while you squeeze your chest muscles, then lower the weight back down again.

Pro Tip: Vince GiRonda suggested to set the bench at a slight incline of 10 degrees for added benefit.

Perform 8-12 reps for 4 sets.

Do this twice a week and watch your chest explode with new growth. Just don’t forget to eat your steak and eggs.