As i work without a spotter I use dumbells as opposed to barbells for my bench press

Is there any proper way to place the dumbells on the ground after finishing a set?

I currently tense my forearms and use the weight to 'pull' me upward into a seated position, though I suspect this isnt the right way to go about it

gentle clang.

dont' throw them, but let them down on each side of you.

Don't throw them, but do let them fall. You're risking pulling a muscle in the arm if you try to exert too much control on anything decently heavy. Unless you can curl it for reps, don't do it.

like matt and chic said...let them fall to the ground..i injured my forearm last month while trying to get the weights back on my knee and to the racks...i'm still in pain now from it...don't hurt your self drop them

You can still use a barbell for bench without a spotter.

If the weight is heavy enough you'd need a spotter for dumbells too.

If your bench doesn't have safeties for a barbell it might be an issue.

Before I got Powerhooks, the way I would do it is:-

Sit on the bench upright,feet straddling the bench.

Dumbells in lap,one in each hand.

Now rock back, bringing feet off the floor momentarily while "kicking' up the dumbells so that when your back arrives at the bench your arms will be vertical.

After exing, lower the db's to lower/mid abdomen and sort of "rock" your self back to sitting position.

Place the db's on the bench between your legs and get off the bench like your getting off a horse (swing one leg over).

Then re-rack the dumbells without having to go to the floor to get them.

You can still use a barbell for bench without a spotter.



Yeah, I bench in a rack when I don't have a spotter.

If the weight is heavy enough you'd need a spotter for dumbells too.
Why?

Because you would rep out with the Db's and reach a point where you had no control...

and then your left with the problem of how to handle them now that you've got zero strength and don't want drop them and let them just crash on the floor...:eek:

I'm talking really heavy DB's here...

But your DB spotter would have to pretty quick and efficient to get both of them away from you before your arms collapse....

Because you would rep out with the Db's and reach a point where you had no control...

and then your left with the problem of how to handle them now that you've got zero strength and don't want drop them and let them just crash on the floor...:eek:

I'm talking really heavy DB's here...

But your DB spotter would have to pretty quick and efficient to get both of them away from you before your arms collapse....
Well, if you're presupposing that you don't want to drop the dumbbells (as you are), I could see why you might need a spotter. But, I don't see what's so bad about them falling from bench height to the floor? :confused: That's pretty much a de facto way to perform a flat dumbbell bench press. I haven't seen many people who have spotters who both give the dumbbell and take them away. IMO, you might as well barbell bench press if you need someone to hand the weights to you.

However, maybe I just haven't gone heavy enough. What quantifies as "really heavy?" I've gone into the triple digits (albeit not very far) and repped out to complete concentric failure with absolutely no problem and no spotter. But, then again, I allow the dumbbells to drop that dozen inches or so to the floor.

// BTW, by triple digits, I mean 100+ lb per dumbbell, of course. 50 lb dumbbells definitely would never qualify... though 100's wouldn't be big at all in a powerlifting gym either...

If your gym/facility has no problem with them being performed this way all well and good.

Some people that work out at home or places where the floor is a consideration might have issues.

If you're working out at home and you have a Smith or bench rig where the bar can go high enough, you can add a length of chain/stirrup rig to your Powerhooks so that they dangle on chains from the bar.

All you have to do is lift and when you get tired they just hang there until your finished.

The weights I'm using now while challenging wouldn't be considered heavy - I just wanted to make sure I wouldn't run into complications in the future

Thanks alot for the feedback :tucool: