I do weight training at home with no spotter, which for most exercises hasn't been too much of a problem, but it has consistently kept me from pushing myself on the bench press. When I used a barbell, obviously, it was not desirable to pile too much weight onto the bar without a spotter or anyone around to get me from under the bar.

I recently switched to dumbbells, and have actually found that I get much better results than with the barbell. My chest is showing better definition than it ever has. I now want to move on to heavier dumbbells (to 60 lb from 50 lb) but I foresee a problem "getting into position".

I can easily bench press far heavier weight than I'm doing now, but I find getting into the bench press position difficult even with the weight I'm on now. What I currently do is pick up the dumbbells, sit on the bench, curl the dumbbells, and then lay back while moving the dumbbells into the bench press position. This puts a lot of strain on my lower back and abs, and I don't think it's a good idea to do it with more weight.

Is there a better way to get into position? If not, is there some sort of dumbbell mount that I could place behind my bench to hold the dumbbells for bench presses?

http://exrx.net/AnimatedEx/PectoralSternal/DBBenchMount.gif

Notice how you "kick" the weight back with your knees as you roll backwards.

There are various "spotter" devices for dumbbells, but I've never used them.

http://www.bodybuilding.com/store/cp/ph.html

With some practice, you should be able to get to the point where you can competently move dumbells into position that are far to heavy to have a meaningful set with. The technique I've always used is as the .gif shows. Sit in position, place the dumbells on each knee, and kick them up, one at a time. The knee will kick it high enough to give it momentum that you can then finish by curling it up. Only with very light weights, if I'm feeling lazy/rushed, will I go from a standing position and drop, curling the weight up as I do it, so that the dumbell is in the right position. That can be unsafe and cause tears and things but with the knee-kick technique you should be able to throw a bunch of weight up.

Dumbbell trays

http://newyorkbarbells.com/0310.html

Kick 'em up....this dude's doing 100's at 141 lbs :bow:

http://www.youtube.com/watch?v=hyw_gQHK4KI

and 110's
http://www.youtube.com/watch?v=uckedPfVMbg
:cry:

I think my problem is my bench...I have this one:

http://iconfitness.speedera.net/www.iconfitness.com/icon/weider/v4/images/WEBE0332_lrg.jpg

I tried doing the "kick" motion, but without my legs fixed in the supports, I almost slid off of the bench due to the declined seat. I couldn't find any way to get into position without putting 100% of the strain on my abs. I think I'm going to buy a small flat bench when I move up in weight.

Do I smell "hoax" here? In both those videos, after he finishes he gets up off the bench and walks around like the dumbells only weigh 20lbs.

Watch as he re-racks 'em.


In Johnny-Boy's "favorite things" thread he mentions some hooks that he uses. Hangs them off the Bench Bar with the dumbells on them and then lies down on the bench and grabs them from above. After finishing, puts them back on the hooks and gets up any way he likes.

Yeah, he jumps up a bit too quick for 200 pounds. I call shenanigans.

no offense, but im not sure i,d rock back on that bench w/o any dumbbells. yeah, its time for a new bench.