Chest
Smith Machine Guillotine Press
The Smith Machine Guillotine Press is a strength exercise in a Smith machine for your chest. Share of the load in the Zulta muscle model: mid chest 35%, front delts 15% and lower chest 13%.
How to do it
- Place a flat bench under the smith machine so the bar lines up with the top of your chest, just below the collarbones.
- Lie back and grip the bar clearly wider than shoulder-width.
- Twist the bar off the hooks and hold it with straight arms.
- Lower the bar slowly toward the top of your chest with the elbows flared, stopping a few centimetres above it.
- Press back up to straight arms.
Tips
- Set the safety stops so the bar cannot reach the neck.
- Use a light load and a slow lowering phase.
Common mistakes
- Loading it heavy like a regular bench press.
- Setting the bench so the bar travels over the neck.
- Letting the shoulders roll forward at the bottom.
Muscles worked by the Smith Machine Guillotine Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A fixed path removes most stabiliser demand. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Smith Machine Guillotine Press alternatives
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Frequently asked questions
What muscles does the Smith Machine Guillotine Press work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Smith Machine Guillotine Press good for beginners?
The Smith Machine Guillotine Press is rated intermediate. If you are new, learn the Converging Chest Press first and build up from there.
What is a good alternative to the Smith Machine Guillotine Press?
For example the Converging Chest Press, Hammer Strength Chest Press and Machine Chest Press. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Guillotine Press harder?
Add weight or reps, or move on to the Cambered Bar Bench Press and Spoto Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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