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:
Start with the bar about even with your chin and against the back of the j-cups or hooks.
Lift straight up, gliding the bar against the back of the j-cups.
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.