Barbell Guillotine Bench Press

1. Set up a bench in a power rack or use a standard bench press station.

2. Lie back on the bench with your feet flat on the ground and eyes under the bar.

3. Grasp the bar with a slightly wider than shoulder-width grip.

4. Unrack the bar by straightening your arms and move the bar over your shoulders with your arms locked.

5. Inhale as you slowly lower the bar to your upper chest, aiming for just below the neck. Keep your elbows slightly flared out.

6. Lower the barbell until it is about to touch your chest or until your upper arms are approximately parallel to the floor.

7. Without bouncing the bar off your chest, press the bar upwards, exhaling as you do so. Return to the starting position with your arms straight and the bar over your shoulders.

8. Repeat the movement for the desired number of repetitions.

Tips: - It is very important to have a spotter when performing the guillotine press due to the angle and position of the bar near the neck. - Start with lighter weights to get the form correct, as this variation puts more strain on the shoulder joints. - Make sure to keep your wrists straight, and use a controlled motion to avoid injury. - Keep your shoulder blades retracted and maintain a slight arch in your lower back throughout the lift.

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