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Smith Machine Guillotine Bench Press
Smith Machine bench press variation lowering bar to collarbones with flared elbows, targeting upper chest for hypertrophy and definition; fixed path enhances stability on lighter loads.
About Exercise
Equipment
Smith Machine, Flat Bench, Plates
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Triceps, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest
Shoulders
7/10Anterior Delts
Triceps
5/10Lateral Head, Medial Head
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
90-120 seconds
How to Perform
Position flat bench under Smith machine bar aligned with upper chest. Set safety stops just below lowest point. Lie back with feet flat, grip bar slightly wider than shoulders.
- Unrack bar with arms nearly extended.
- Inhale and lower bar slowly to collarbones, flaring elbows out.
- Pause briefly at deep chest stretch.
- Exhale and press bar up to starting position, contracting upper chest.
- Rerack bar after reps.
Coaching Tips
Form Cues
- Flare elbows wide
- Lower to neck level
- Squeeze upper chest
- Keep shoulders retracted
- Control eccentric phase
Breathing
Inhale during descent, brace core, exhale forcefully during press.
Tempo
3-1-1
Range of Motion
Lower bar to 1 inch above collarbones for deep upper chest stretch; press to near full elbow extension without locking.
Safety
Safety Notes
- Avoid if shoulder pain present
- Use light weights only
- Set safeties low
- No suicide grip
- Stop if AC joint discomfort
Spotting
Not required on Smith machine; use safeties for protection. Spotter optional for unracking heavy loads.
Common Mistakes
- Using heavy weights
- Bouncing bar off body
- Incomplete shoulder retraction
- Locking elbows at top
- Not setting safeties
When to Avoid
- Shoulder impingement
- AC joint issues
- Neck injuries
- Beginner status
Flexibility Needed
- Shoulder flexion beyond 90 degrees
- Chest flexibility for deep stretch
Build Up First
- Master standard bench press
- Proficient in controlled pressing
- Experience with Smith machine
Also known as
Guillotine Press, Smith Guillotine Press, Neck Bench Press
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