라이브러리로시작 
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운동 라이브러리
Barbell Guillotine Bench Press
A bench press variation lowered to the neck or clavicles with flared elbows to maximize upper-chest stretch; effective for pec hypertrophy but demanding on the shoulders and requiring strict spotting.
가슴바벨Horizontal press
주동근
대흉근
협응근
전면 삼각근삼두등 상부
장비
바벨
패턴
Horizontal press
준비 자세
- 01Set up on a flat bench with a spotter or safety arms at neck height; never do this alone.
- 02Grip the bar wider than your standard bench grip.
- 03Pin the shoulder blades and keep a minimal arch; this is a flat-back variation.
- 04Choose a weight well below your normal bench press.
수행
- 01Unrack and position the bar above the upper chest.
- 02Lower slowly toward the clavicles or base of the neck with elbows flared wide.
- 03Stop just above the neck; do not rest the bar on it.
- 04Press straight back up over the upper chest.
체크포인트
- -Safeties or spotter hands stay within reach of the bar at all times.
- -Elbows are deliberately flared to load the clavicular pec fibers.
- -The bar path stays over the upper chest, not drifting toward the face.
- -Tempo is slow and controlled on every descent.
흔한 실수
- -Loading it like a regular bench press.
- -Touching or bouncing the bar on the throat.
- -Performing it without safeties or a spotter.
- -Ignoring shoulder pain; this position stresses the anterior shoulder.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 reps at roughly 50 to 65 percent of your bench weight.
- -Treat it as a stretch-focused hypertrophy accessory, never a max-effort lift.
- -Skip it if you have any anterior shoulder issues and use an incline press instead.