Neck Press

Muscle Groups Involved

Chest/Pecs - Outer/L - Primary
Chest/Pecs - Primary

Highlights

Start with 50% of your normal bench weight and go up from there after some practice.
Flare your elbows wide.
Bring the barbell down to between your chin and collarbones.
Think about bringing your elbows together to press the weight up.

Description

The Neck Press, also known as the guillotine press, is a long forgotten but extremely useful exercise that develops the outer lower chest. It is often mistaken for a poorly performed bench press, but

The Neck Press, also known as the guillotine press, is a long forgotten but extremely useful exercise that develops the outer lower chest. It is often mistaken for a poorly performed bench press, but when executed properly, it is a completely different exercise. Start by lying on a bench with little to no arch in your back. Start with a weight that is 50% of your normal bench weight as this exercise does not require a lot of resistance to be effective. Flare your elbows out, brace your core and

Common Mistakes

Do flare your elbows out. You want them perpendicular to your body. Do not

Do flare your elbows out. You want them perpendicular to your body. Do not lower the bar until it is painful. Over time you can slowly increase the range of motion to increase the effectiveness of the exercise. Do not use heavy weights as this could be dangerous and counterproductive.

Pro Tips

Unlike the bench press, a flat back, flared elbows, and wide grip are best

Unlike the bench press, a flat back, flared elbows, and wide grip are best for the neck press. Don’t think “push up”. Instead, imagine a string pulling the insides of your elbows together over your neck to get the best chest activation.

Purpose

This exercise might be the best exercise for the notoriously difficult-to-b

This exercise might be the best exercise for the notoriously difficult-to-build outer, lower chest. Development in this part of the chest creates the classic “Superman” look with a broad, plate-like chest instead of the rounded, sagging appearance so common in modern gyms today.

Form

Your elbows should be flared out to the sides. The barbell should be somewh

Your elbows should be flared out to the sides. The barbell should be somewhere between your collarbones and chin at the bottom of the rep. Spine should be neutral or slightly arched.

Additional Names

Guillotine Press