Barbell Neck Press - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Barbell Neck Press

Step by step instructions, muscle activation and variants for the Barbell Neck Press.

HardMiddle chest

About this exercise

The barbell guillotine bench press is an advanced chest exercise where the bar is lowered to the neck rather than the mid-chest, with elbows flared wide. This technique maximally stretches the upper pectoral fibers and shifts emphasis strongly onto the upper chest, but demands careful control and is not recommended for those with shoulder issues.

How to Perform

  • Lie flat on a bench and unrack the barbell with a grip wider than shoulder-width
  • Flare your elbows out perpendicular to your torso (approximately 90 degrees)
  • Slowly lower the bar in a vertical path toward your neck or upper chest, controlling the descent
  • Stop just before the bar touches your neck, maintaining full control at the bottom
  • Press the bar back up in a straight vertical line, keeping the elbows flared throughout
  • Fully extend the arms at the top without locking out aggressively
  • Repeat for the desired number of reps, then carefully re-rack

Muscle Activation

Primary
Middle chest
Secondary
TricepsFront shouldersUpper chest

Common Mistakes

Common mistakes content is coming soon.

About the Barbell Neck Press

The Barbell Neck Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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