Tip: Unrack the Bar Right

No spotter? These simple tips will allow you to use more weight and stay safe on the bench press.

When you bench press and don't have someone to give you a lift off, you may be leaving a few pounds out of the workout and risking injury. In order to get the most out of your solo bench press sessions, follow these tips:

  1. Start with the bar about even with your chin and against the back of the j-cups or hooks.
  2. Lift straight up, gliding the bar against the back of the j-cups.
  3. Use your lats to pull away from the j-cups and into your starting position. This feels a little like doing a straight arm pulldown.