Exercise «Guillotine»

This exercise is a modified version of the bench press. The main difference from the classic bench press is that here the chest muscles work maximally, while all others work minimally. This is achieved through three factors: placing the legs on the bench, lowering the barbell to the neck, and using a grip wider than average (sufficiently wide).

Nuances and Mistakes

1. We place the legs on the bench to disengage the back and eliminate the "bridge." However, this decreases stability. Ideally, it is better to place the legs on blocks beside the bench.

2. When lowering the barbell to the neck, the elbows are maximally spread to the sides and point directly downward. In this position, the chest muscles receive maximum load. Naturally, you shouldn't lower the barbell to touch the neck, but it should be lowered sufficiently low.

3. I recommend performing this exercise only with a close grip. You can imagine that the barbell is above your neck. If it slips, you can understand the potential consequences.

4. Treat this exercise as an isolation exercise. That is, do it at the end of a chest workout, after the chest muscles are fatigued, and with a weight that allows you to perform at least 10 repetitions.

5. This exercise is only for experienced athletes. Beginners should not attempt to do this. And remember, it is very injury-prone. There is a colossal load on the shoulder joints and the tendons of the chest muscles.