How to safely lower dumbbells?

[trian2]

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?

[rookie]

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.

[RobLL]

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'

[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.

[Matthew]

I just lower my arms to the floor...

[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.

[Frank.S]

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.

Yeah, thats what ive always felt when just lowering them down.

[austintwo]

Try power hooks - www.powerhooks.com

[Blackjack]

I pitch them down and yell "light weight!!!" Then I stand up and give a good kick and say "see ya next week biotches!"

[Lisa~]

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.

[AceDeuce]

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.

[Mahler]

My solution is simply not to use anything that heavy. :p

[Blackjack]

Pink dumbells for Mr. Mahler I see...

[Mahler]

Originally Posted by Blackjack

Pink dumbells for Mr. Mahler I see...

I prefer to call them fuschia.

[Victoria]

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.

Does anyone happen to have a video of this?

[trian2]

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

[FishrCutB8]

If they're over 100 pounds, throw them and yell, "EXPLODE!!!!"

[Blackjack]

Originally Posted by FishrCutB8

If they're over 100 pounds, throw them and yell, "EXPLODE!!!!"

"Fuliminate!!!" would be much more sophisticated, so I've been told.

[FishrCutB8]

Q