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Tip: Unrack the Bar Right

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

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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.