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More Training Info > Dumbbell Safety
Heavy Dumbbell Bench Press Safety
Q: What's a safe way to get in and out of position for heavy dumbbell bench presses?
A: We've included on this page a video clip (15 seconds long) showing one way to get in and out of
position with heavy dumbbells. This technique is safer on your biceps tendons and shoulders than it would be to set the bells down on
the floor from a lying (supine) position. Remember the following safety tips:
- Try this technique several times with light dumbbells first, so that you are comfortable using your knees
to help with weight positioning.
- Have a spotter nearby to help the first time you use a substantial weight, until you know that you can
get heavier weights in and out of position on your own.
- Keep dumbbells resting near the knees, rather than mid-thigh, so that you minimize the amount of
distance you have to press on the set-up repetition and can focus
all your energy on the actual reps for your set.
- Stand when picking up and setting the weights down on the floor. Minimize any distance you have to
walk backwards to sit on your bench.
- Keep abdominals tight as you roll back on the bench, then position feet flat on the floor, shoulder
blades squeezed tight underneath you to provide a stable base of support for your press, and exhale as you press the dumbbells up.
- Once you have completed the desired number of repetitions, bring the knees back up, rest the dumbbells
against the knees and allow the weight to rock you back up.
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