“Why are trainers, from beginners to experts, moving from barbell to Dumbbell bench press” If you are rethinking your choice of bench press, and the dumbbell bench press appears a more useful option, you already know its benefits– strengthens your upper body muscles, and provides more balance and flexibility than the barbell alternate. However, the workout exit technique can be tricky even if you are an expert.
The wrong technique of getting up from the bench can lead to back strain or loss of control of your dumbbells– both situations we don’t want you to be in. So, the obvious question is “How to Get Up from Dumbbell Bench Press?”, which is also where we focus in this article.
Now, before you step further into our world of advice, let us explain what you should expect from the article. We will take you through the practical steps of getting up safely for a dumbbell bench press and provide expert advice to prevent injuries. Does it sound about right? So, Let's go!
What is the Dumbbell Bench Press?
Well, Dumbbell bench press– It’s basically the barbell bench press’s cooler cousin, giving your chest and shoulders a solid workout. But here’s the difference: using dumbbells lets you move more naturally, hit a wider range of motion, and tweak your weights more precisely. Plus, since each arm is working independently, it helps even out any strength imbalances and takes some stress off your shoulders. Now, Dumbbell bench press has its unique process, where you need practice to avoid risk of injury, but what most trainers disregard is the technique to get off the bench, which is equally important.
Why Is the Technique of Getting Up from a Dumbbell Bench Press Important?
While the dumbbell bench press is an excellent exercise, a proper technique is required when standing up from the bench press to ensure your body doesn't take undue strain. Let's uncover some common risks associated with an improper technique of exiting from the workout.
Injury Alert – Lifting heavy? If you don’t have a solid exit strategy, your back, shoulders, and wrists could be in for an unwanted surprise. Those weights are still pulling down, and if your muscles aren’t ready for it, you could strain something real quick.
Dumbbell Drop Disaster – Ever seen someone lose control and drop their dumbbells? Yeah, not a good look. If you’re sloppy while getting up, those things can slip out of your hands, smash into you, or worse—someone else. Let’s not be that person.
Energy Warning: An incorrect technique of rising from a dumbbell bench press will take more energy than is required to lift the dumbbells, so you have less energy left for the following workouts. It creates a significant difference in your workout energy once the same poor technique is repeated.
How to Safely Get Up from a Dumbbell Bench Press?
Now that we have discussed the risks associated with the improper technique, it's about time to take you through the accurate method of Safely Getting Up from a Dumbbell Bench Press. The steps for it are listed below.
Step 1: Lock In That Grip
Before you even think about getting up, make sure your grip is solid. Bring the dumbbells down slowly—no dropping them—either to your chest or right outside your shoulders. Your wrists should stay in line with your forearms (we don’t need any awkward wrist bends here).
Step 2: Roll ‘Em to Your Knees
Feet flat on the floor? Good. Now, don’t yank the dumbbells up like you’re in a rush—roll them toward your knees instead. Keep your elbows close to your sides. This isn’t just for control; it actually sets you up to get up smoothly without feeling like you’re fighting gravity.
Step 3: Core + Legs = Power
Now, it’s time to sit up. No jerky movements. Use your core to lean forward while kicking your legs a little for momentum. This takes the strain off your back and makes the move feel way more natural.
Step 4: Stand Up Like You Mean It
Dumbbells still in hand? Keep your back straight and use your legs (not your lower back!) to push yourself up to a standing position. If the weights are crazy heavy, just place them on the ground before you stand up—no need to be a hero.
Step 5: Rack ‘Em Like a Pro
Now, don’t just stand there—get those dumbbells back to the rack. Walk them over with control and set them down properly. Dropping them or hunching over like a gremlin is a one-way ticket to back pain.
What are 3 Tips for Getting Up Safely from the Dumbbell Bench Press?
Now that you know the perfect technique for Getting Up Safely from the Dumbbell Bench Press, let's discover some expert tips to make the exercise more efficient and safe.
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Use Lighter Weights: if you are a beginner, it's more important to get into a routine of working out rather than maximizing the weights you can lift; hence, it is essential to start with lighter weights if you can't control heavier weights easily during the workout or while exiting from it. Lighter weights will help you gain more confidence to lift heavier weights in the future.
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Have a Spotter: Once you start lifting heavier weights, a gym buddy is your superhero. It's best to ask a gym friend to spot you during your workouts with heavier weights to take the dumbbells off your hands before you get off the bench. If they are more experienced in workouts, they can also guide you to fix your posture to avoid injuries.
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Time to use a Bench with a Dumbbell Storage Rack: If you haven't gotten a bench yet for the dumbbell bench press, or are working out in a gym, your solution doesn’t need a second thought! Start your workout on a bench with a dumbbell storage rack. The name gives away their benefit; they let you store dumbbells after a workout. So, you don’t have to lift the dumbbells while getting up, protecting you from an injury.
How to Avoid Straining Yourself When Getting Up?
We have talked a fair deal about getting up safely from the bench, and you might have noticed our focus on your back and shoulder muscles. It's primarily because these muscles often get strained due to a wrong technique and might take a long time to heal to normality. Let's discuss a few more tips to avoid straining your back.
Engage Your Core, Not Your Back: When you sit up or stand up, don’t just let your back take all the heat—your core is supposed to do the work. A little leg kick helps too. The goal? Keep things controlled and avoid putting unnecessary stress on your spine and shoulders.
Slow and Steady Wins the Workout: Ever seen someone rush through their workout like they’re late for something? Yeah, don’t be that person. When you’re getting up, take your time—firm grip, roll the dumbbells to your knees, stand up smoothly. If you rush and start flailing those weights around, you’re just asking for trouble (and maybe a bruise or two).
Warm Up or Regret It Later: Think you can jump straight into pressing dumbbells without warming up? Big mistake. Your muscles need a heads-up before lifting heavy. A few push-ups, pull-ups, or light presses can prep your body and help you lift better and safer.
What are the Common Mistakes to Avoid While Getting Up from Dumbbell Bench Press?
Now, let's talk about some common mistakes trainers make while lifting themselves off the bench after the workout. These mistakes are mainly due to the trainers' lack of knowledge and experience. Hence, if you are new to the workout game, it's better to learn from other's mistakes and ensure you are protected.
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Jerking the Dumbbells: Trying to yank those dumbbells up fast? Bad idea. Not only does it kill your shoulders, but it also makes it easier to lose control and drop the weights. Instead, roll them to your knees, use your core to sit up, and stand up smoothly. If they’re too heavy? No shame—set them down first before getting up.
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Using Your Back Instead of Your Legs: Your back is not meant to do the heavy lifting when getting up. If you rely on it too much, say hello to soreness (or worse, injury). Instead, activate your core and push up using your legs. This keeps your spine happy and your muscles working the way they should.
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Skipping the Proper Technique: following the proper technique takes time and is often difficult to remember; hence, trainers would usually prefer the convenience of getting up with a jerk from the bench without the accurate technique. The little time saved in skipping the proper method can result in a big loss if your back or shoulders get strained or you lose the dumbbells' grip.
What are the alternative Techniques for Lifting Dumbbells Off the Bench?
We had discussed the rolling method to avoid jerking the dumbbells while getting up, but some trainers might wonder if there is another method. Well, you're in luck, because there are four!
The Floor Shift (For Beginners & Heavy Lifters): If you’re new to lifting or working with dumbbells that feel like mini boulders, don’t stress. Just slide the dumbbells down to the floor instead of trying to roll them to your knees. But here’s the catch—bend your elbows while lowering them, so you don’t overextend your arms and wreck your shoulders.
The Spotter Method (Teamwork Wins): Got a gym buddy? Use them! A spotter can take the dumbbells from you while you get up, making the whole process smoother (and safer). If you’re lifting heavy, this is honestly a smart move—no shame in getting help when you need it.
The Bench Storage Rack (Luxury Lifting): If your gym has one of those benches with built-in storage racks, congrats—you just unlocked easy mode. When you're done, simply lift the dumbbells a few inches and place them back on the rack. No floor drops, no rolling, just clean and controlled placement.
The Incline/Decline Trick (Adjust to Win): If you have access to an adjustable incline or decline bench, you’re in luck. Adjusting the angle can make it easier to lift the dumbbells off and get up without putting extra strain on your arms or back. It’s a small tweak, but it makes a big difference.
Conclusion: How to Get Up from Dumbbell Bench Press?
The technique of getting up from a dumbbell bench press after the workout is simple, but it will take time to remember the steps and get used to the method. You should start by focusing more on engaging the core and leg muscles while sitting and standing up from the bench to avoid the typical risk of straining your back and shoulder muscles. It's best to take the process gradually till you build your confidence and are accustomed to the routine. You can also seek assistance from your gym colleague to spot you while you are learning to exit the workout.
A regular workout routine is a step in the right direction, and we are glad you've made the move. As a fitness brand, we are focused on ensuring our readers get the best advice that helps them achieve their dream body. Fly Bird Fitness provides multi-purpose, durable, and affordable fitness equipment. Our weight benches are designed to handle high loads and last for years. You can check out your workout bench options by visiting our collections.
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