Now here's a silly DB bench question..

[Seashell]

I'm still pretty new to some exercises, so bear with my moron-ness if you will.

I started off doing barbell flat bench press. Got stuck, was embarassed and switched to Smith Machine. I didn't like that a whole lot, so I recently tried using dumbells on a flat bench.

Now here's my question. How the hell do you get back up into a sitting position after the set?? I tried dropping the dumbells to the side once, that didn't feel very nice on the arms. But my abs don't seem to be strong enough to just pull me back up with the DBs on my chest. I tried to spy on people in the gym to see what they do, but they either had spotters to take the weights, or were on an incline and didn't have trouble sitting up.

Someone help me..

 

[tuc biscuit]

Instead of dropping them out to your sides (arms at 90 degrees to the body), bring em down by your sides (arms next to your body).

 

[Seashell]

Well that makes sense..

I did it that way once too, but I think I tried to let them down gently, thus going too far and still hurting my shoulders. It wouldn't hurt if I just let them drop at a certain point, but I guess I feel like a jerk because it's loud and I don't want to distract others in the middle of their sets...

 

[tuc biscuit]

a few inches of drop is fine as long as your not doing it for effect like some buggers do then don't worry about it.

 

[Seashell]

Buggers.. *lol* I love the words you use..

Okay I'm going to try that and see. Thanks!

 

[JJFigure]

I got it drilled into me years ago to straight-arm the dumbbells to my knees. It's actually pretty cool - it launches you right off the bench. This method also prevents shoulder injuries.

 

[Seashell]

JJ: I'm trying to envision how to do that manouvre.... so from holding the DB's at chest, you straighten your arms so they're alongside your body.. and this will pull you off the bench?

 

[JJFigure]

Actually, when you finish pushing up your last rep, keep your arms straight, raise your knees up a little and lower the dbs in front of you to your knees. Drop your feet to the ground and stand up off the bench. Having the weight in front of you kind of propels you off the bench.

Does this make sense?

 

[Seashell]

Yes!! I get it now.

Going to practice when the gym is not too busy just incase there's a mishap.

Thanks JJ! Much appreciated!

 

[dzulboy]

who cares if you get stuck? i know i don't

 

[PBR]

Seashell- JJ is exactly correct...that is how you get up by yourself with heavy weights.....while lying down turn the DBs as in a hammer curl position and you bring your knees up to the dumbells, set the dumbells on your knees ( actually ) just slightly above, so the legs are now taking the weight.... this will automatically sit you up.....does that muddy up the water some more????

 

[Nonerz]

Actually, when you finish pushing up your last rep, keep your arms straight, raise your knees up a little and lower the dbs in front of you to your knees. Drop your feet to the ground and stand up off the bench. Having the weight in front of you kind of propels you off the bench.

Exactly...this is what I do.

Another option is setting up your bench under the squat/power rack. Put the pins low...that way you don't get buried without a spot. Now that I think about it, you could do mock board presses with that set up!

 

[wend]

This is why I use a bar...once I started lifting with more weight, the dumbells just got too awkward without a spotter. I only use dumbells for flies, with light weight, after using a bar to bench flat, incline and decline.

Is there any advantage to using dumbells?

 

[Nonerz]

switches things up which is usually a good thing...I suppose it also helps with muscular imbalances...requires more coordination...

 

[wend]

I just re-read Seashell's initial post...it seems she got stuck under the bar.

That happened to me once, then my husband showed me the bench (forget what it's called) that has the little pins to rest the bar on if you can't get it all the way up.

 

[PBR]

I just re-read Seashell's initial post...it seems she got stuck under the bar.

That happened to me once, then my husband showed me the bench (forget what it's called) that has the little pins to rest the bar on if you can't get it all the way up.

they are called "bail-out " pegs.....

 

[wend]

Thanks.

I love them.

 

[Seashell]

Actually, when you finish pushing up your last rep, keep your arms straight, raise your knees up a little and lower the dbs in front of you to your knees. Drop your feet to the ground and stand up off the bench. Having the weight in front of you kind of propels you off the bench.

Does this make sense?

Did it last night, worked like a CHARM!! Thanks so much JJ!