Protocol questions (possibly very stupid)

[alessa]

I know this is super elemental for many of you, but please bare with me. So I am reaching the point where the weights I need to lift in order to be challenged are sometimes too heavy for me to pick up and move to where I need to lift them. Specifically, on the incline dumbell chest press I will be doing 30's next time, but I found even the 25's awkward to pick up and felt like I was probably doing something wrong with regard to my back. I could always ask a trainer, but is there a way to get them to your lap without bending over from the bench which seems kind of reckless in terms of my back (given a relatively weak core). Same thing with the bentover barbell row and deadlifts. Carrying it around to get it to the starting point and putting it back on the rack is a struggle (using the preloaded ones). I guess the answer on that one is just to use a bar and load it myself, but my main question is if I can do presses, curls, etc. with these weights, should I not worry that my back cannot handle carrying them around or is there some better way to go about this now that I am using relatively heavier weights?

[LisaS]

is there a way to get them to your lap without bending over from the bench which seems kind of reckless in terms of my back (given a relatively weak core).

not sure what you are describing here exactly. Where are the DBs that you have to "get them to your lap"?
either carry them over to the bench already cleaned up on your shoulders, or carry them at arms length and sit down so that they are already in your lap.

Or is your problem getting them from your lap to your shoulders for the press itself?
Or are you talking about after a set, getting them down from your shoulders to your lap to rest?

[LaraT]

Not a stupid question at all, at least I hope not because I have been wondering the same thing! I am using 25's on the DB chest press and it feels awkward lowering down with them. Same problem with the pre-loaded barbells which I often use because there are only a few oly bars and they are often in use. When I worked with a trainer it was nice because I would lay back and he would hand them to me

[LisaS]

I'm not vouching for this guy's style on the DB press itself, but have a look at how he loads himself up with the heavy DB and then at the end how he deloads. Maybe it will give you ideas.
YouTube - Incline DB Press 110's x 18

[Lisa~]

I was about to post that same YouTube video Lisa! HA! It's just the only one I could find that actually shows someone picking the DBs up before they begin their bench press. (Wow, there are a lot of bad db bench videos on YouTube!)

Here's a written description of how to get the DBs to your bench and set-up for the bench press: AST Sports Science - Exercise Execution - Chest Training

To carry a preloaded bar to your start position, just brace your core tightly and carry it close to your body--no weird twisting or flexing your spine into unhealthy positions. If you can lift it, you should be able to carry it to your start position.

[Bluefever]

I get what you are saying. For things like incline press. I pick the weights up from the rack (so hip height) carry them over to the bench and sit down and put the DB's on my knees and then lower myself back. I don't put the weights on the ground between sets. I just sit back up and rest them on my knees again.

With the pre loaded bars I just do the exercises right there at the rack so that I don't have to carry them around. Sometimes it is hard to get them back where they belong but if you can move them to a rack that is about hip height then you should be ok.

Did any of that make sense?

[Lisa~]

Bluefever, that's good advice. If you use a preloaded bar, you might have to move away from the rack so others can get to it. Sometimes, if you get a preloaded bar from the higher supports on the rack (like a 75 or 85 lb bar), you might not be able to to clean it up to return it. In that case, it's fine to leave it on the floor near the rack, ask a staff member to put it back for you, or ask a stronger person to replace it for you when they have time. But you can get it down by yourself, just brace hard before you lift it off. OR use an Olympic bar (only 45 lb) and add plates to it.

[LaraT]

great suggestions (as always!)

[alessa]

These are all super suggestions. I am comforted that there was a pre-existing description of this out there so someone else must have wondered the same thing (beyond Lara and I).

It's funny that I have been working out regularly in gyms for nearly twenty years and only now facing this stuff. I mean really, I was curling the same 15 lb dumbells over and over again until the last few months and would never squat with anything I couldn't toss over my shoulder.

Thanks to all!!