What's the proper technique for loading DB's for flat bench?

[ARN]

I started using DB's for my chest routines and I find that loading the DB's for flat bench is kinda awkward. I use my knees to help get the weights up before I fall back. Is this the proper way doing it? Is there a better method?

 

[Ingram]

I just put them a little above the knee, lie back, and give’em a little kick to get them into position. When I’m done I raise my knees, put’em on my legs, and the weight erects my body for me. The key is to do both of these things in one continuous movement.

OR, you can always get someone to hand them to you.

 

[bigmag]

I don't like to get someone to hand them to me because it throws me off balance when they hand me the first one. I just do as he explained....using my knee's to help with momenutm.

 

[gymtime]

If you can't get anyone to help you out, get the dbs high up on your lap, close to your abdomen. Then lay back while your legs are still supporting the weight. Soon as the weight transfers from your legs to your arms, get your feet to the floor quick.

 

[The mann]

that's how we do it also,set them on your knee,or mid quad,as you lay back swimg em' forward andthe knees give them a little kick ..............

 

[thx9000]

I use my knees: weights on the knees, lay back, kick back and PRAY that I don't kick too hard. I worry about all that momentum taking the weights and my arms along for a ride...

 

[ARN]

Thanks for the tips guys!

 

[curling]

I always put my feet on the end of the bench it feel more confortable that way.

 

[T-Max]

I do it the same way as you do, once I get to the 80's and 90's it gets to be a bizitch to load and unload them.

 

[Grizzly]

I always put my feet on the end of the bench it feel more confortable that way.

You know, I see people doing this all of the time. I don't know if you care about my advice here, but I'll give it to you anyway. That's really not a good idea. This is so for several reasons. One, you don't have any support and if you slip to one side for one reason or another you may very well fall off of the bench. That would be bad. Reason two: You can generate more power by placing your feet on the floor. Technically, you can push with your legs and transfer the power through your trunk and whatnot which will help you push more weight, which is always good. Reason three is a subset of reason two. If you ever want to compete in a powerlifting competition your feet must be placed flat on the floor according to the rules. I don't know if you ever want to compete in powerlifting, but if you ever decide to it would be better to already be accustomed to having the proper technique.

 

[curling]

Well, thanks grizzly I did not know that. I will try it with my feet on the floor next chest day. So you are saying you can go heavier with your feet on the floor?

 

[Grizzly]

That's exactly what I'm saying. For several reasons, like I said. To me, the most important reason is the added balance. Plus, I like to read shit about powerlifting because not only do I want to look strong and huge, but I want to be strong and huge and capable of hoisting huge poundage. Anyway, from what I've read them professional powerlifter fellows use a lot of legs in their benches to gain extra power. I've tried it and though I'm not very good at the power transference it does seem to help to really push into the ground with my heels as I lift the weight. You just kind of try and drive yourself up the bench by sort of pushing with your legs. That's how I understand it, anyway.

 

[Ingram]

I've tried it and though I'm not very good at the power transference it does seem to help to really push into the ground with my heels as I lift the weight. You just kind of try and drive yourself up the bench by sort of pushing with your legs. That's how I understand it, anyway.

Very true, I might add when your feet are on the ground you should avoid anchoring them to the bench posts as I’ve seen many people do. I used to even find myself doing it without realizing I was doing it. This is a very easy way to pull something and also a disqualifying foul in a powerlifting comp.

 

[Grizzly]

Very true, I might add when your feet are on the ground you should avoid anchoring them to the bench posts as I’ve seen many people do. I used to even find myself doing it without realizing I was doing it. This is a very easy way to pull something and also a disqualifying foul in a powerlifting comp.

Yep, no bench posts either. I'm a firm believer in flat on the ground. Not even on your toes. Flat footed, and, if I recall the rules properly, to pass a lift your feet must be planted flat and can't move at all. Is that right?