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06-10-2007, 09:13 AM
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#1 (permalink)
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Member
Join Date: May 2006
Posts: 60
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How to safely lower dumbbells?
I have been making some nice progress (for me) on the dumbbell bench.
I have progressed to 72.5 pound dumbbells. I am doing 3 sets of 5 successfully, and have had no problem moving to starting position......using the knees and rolling up.
My problem is lowering the weights when I am done that set. I try to reverse the motion but I guess my stabilizer muscles are a little tired at that time and it is difficult to control. ...meaning not very safe.
Does anybody have a technique that works for them? Or is the answer that if you can't lower safe, then it's too much weight?
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06-10-2007, 09:29 AM
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#2 (permalink)
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Fit Addict Father
Join Date: Jan 2003
Location: Charlotte
Posts: 1,018
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I guess I am fortunate. I work up to 85 and 90lbs with my dumbells but the way they are desinged they are huge. So when I am at the bottom of a press they are not too hard to just let down to the floor. I only do this once I am over 75's though. Up to that point I lock my feet under the bench and sit up.
I would say if you can not feel comfortable and safe lowering what you have you might have to choose not to do that weight or have a spotter assist you.
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Stats:
38 year old coach to my 8 year old son, 6 ft tall jungle gym to my 10 year old daughter, 184 lb husband to my wife of 15 years and a 11% BF fitness addict best friend to all 3 of them.
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06-10-2007, 10:42 AM
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#3 (permalink)
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Senior Member
Join Date: Jun 2006
Location: Rural, Western Washington
Posts: 2,840
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We're not suppose to drop them at our (probably all) gym. But at the end with heaviest weights a controlled drop to the floor doesn't make any noise, and seems easy on the arm and equipment. Like Rookie's 'let them down'
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06-10-2007, 12:10 PM
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#4 (permalink)
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Powerlifting
Join Date: Jun 2005
Posts: 5,987
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Sit-up really fast and throw them to your legs.. Ive done this with 120lbs db's no problem before.. No need to drop them, thats asking for injury.
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06-10-2007, 12:19 PM
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#5 (permalink)
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You CAN. So DO.
Join Date: Aug 2004
Location: Mississauga, Ontario
Posts: 4,857
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I just lower my arms to the floor...
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
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06-10-2007, 01:55 PM
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#6 (permalink)
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Member
Join Date: May 2006
Posts: 60
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Thanks for the replies. You have answered my question.
I tried both Rookie's and Frank's answer with progressively heavier weights. I am sure length of arms and other body factors come into play, but Frank's situp, and then lower the weights worked very well for me. In the laying-flat position, I felt too much pulling on the shoulders to just lower the weight to the floor.
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06-10-2007, 01:58 PM
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#7 (permalink)
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Powerlifting
Join Date: Jun 2005
Posts: 5,987
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Quote:
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Originally Posted by trian2
Thanks for the replies. You have answered my question.
I tried both Rookie's and Frank's answer with progressively heavier weights. I am sure length of arms and other body factors come into play, but Frank's situp, and then lower the weights worked very well for me. In the laying-flat position, I felt too much pulling on the shoulders to just lower the weight to the floor.
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Yeah, thats what ive always felt when just lowering them down.
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06-11-2007, 10:25 AM
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#9 (permalink)
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Looper (Pro Jock)
Join Date: Mar 2005
Location: Waukesha, WI
Posts: 2,219
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I pitch them down and yell "light weight!!!" Then I stand up and give a good kick and say "see ya next week biotches!"
__________________
Two Bears Dadda?
Two Bears Benno, just two.
______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
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06-11-2007, 12:22 PM
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#10 (permalink)
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Link-Zilla
Join Date: Jun 2006
Location: Alabama
Posts: 5,318
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Frank's advice is exactly right on this one. Lowering or dropping DBs to the floor after benching is just asking for a shoulder injury.
Except, of course, for Blackjack's method, which is just way too cool to criticize. 
__________________
Exercise and nutrition play equal roles, and the motivation and discipline to stay consistent are really the glue that holds a program together.
--Alan Aragon
LISA is ROWDY AWESOME.
--N e w m a n
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06-12-2007, 06:16 AM
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#11 (permalink)
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Member
Join Date: Nov 2006
Posts: 81
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I use 85's and I'm able to just bring my knees up to about 90 degrees as I'm laying flat, then let the weight drop to my knees and rock forward. The momentum brings you up to a sitting position and then you can set them down easily.
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06-12-2007, 07:03 AM
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#12 (permalink)
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Prime Motivator
Join Date: Jan 2003
Location: Stewartstown, PA
Posts: 9,557
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My solution is simply not to use anything that heavy. :p
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In Fitness & Friendship,
MAHLER
______________________________ __________________________
There is no light at the end of the tunnel. You carry the light with you.
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06-12-2007, 07:30 AM
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#13 (permalink)
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Looper (Pro Jock)
Join Date: Mar 2005
Location: Waukesha, WI
Posts: 2,219
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Pink dumbells for Mr. Mahler I see... 
__________________
Two Bears Dadda?
Two Bears Benno, just two.
______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
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06-12-2007, 07:43 AM
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#14 (permalink)
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Prime Motivator
Join Date: Jan 2003
Location: Stewartstown, PA
Posts: 9,557
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Quote:
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Originally Posted by Blackjack
Pink dumbells for Mr. Mahler I see... 
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I prefer to call them fuschia. 
__________________
In Fitness & Friendship,
MAHLER
______________________________ __________________________
There is no light at the end of the tunnel. You carry the light with you.
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06-14-2007, 05:11 AM
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#15 (permalink)
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Mistressing the Chin-Up
Join Date: Jan 2007
Location: Connecticut
Posts: 2,186
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Quote:
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Originally Posted by Frank.S
Sit-up really fast and throw them to your legs.. Ive done this with 120lbs db's no problem before.. No need to drop them, thats asking for injury.
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Does anyone happen to have a video of this?
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-Tracy (forumite formerly known as 'Victoria')
On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
The Year of Magical Lifting
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06-14-2007, 06:26 AM
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#16 (permalink)
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Member
Join Date: May 2006
Posts: 60
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This is the closest I could find. You sort of use your legs to help throw yourself forward. Once you are then in the sitting position, you lower the weights to the ground (if you are uncomfortable trying to stand):
http://www.exrx.net/AnimatedEx/Pecto...BenchMount.gif
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06-14-2007, 06:39 AM
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#17 (permalink)
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Senior Member
Join Date: Apr 2003
Location: Philly on one side, Pittsburgh on another, the Green Between...
Posts: 5,640
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If they're over 100 pounds, throw them and yell, "EXPLODE!!!!"
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06-14-2007, 07:15 AM
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#18 (permalink)
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Looper (Pro Jock)
Join Date: Mar 2005
Location: Waukesha, WI
Posts: 2,219
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Quote:
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Originally Posted by FishrCutB8
If they're over 100 pounds, throw them and yell, "EXPLODE!!!!"
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"Fuliminate!!!" would be much more sophisticated, so I've been told. 
__________________
Two Bears Dadda?
Two Bears Benno, just two.
______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
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06-14-2007, 09:12 AM
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#19 (permalink)
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Senior Member
Join Date: Apr 2003
Location: Philly on one side, Pittsburgh on another, the Green Between...
Posts: 5,640
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