How To Put Dumbbells Down After Bench Press

You just finished a tough set of bench press, and your muscles are fatigued. Knowing how to put dumbbells down after bench press is just as important as lifting them up. Doing it wrong can lead to injury or damage to your equipment. This guide will show you the safe, proper technique to end your set with control.

This might seem like a minor detail, but it’s a critical safety skill. When you’re tired, your control diminishes. A sloppy drop can strain your shoulders, wrists, or lower back. It can also cause the dumbbells to bounce dangerously. Mastering the finish protects you and your gear.

Why This Step is Non-Negotiable

Think about the physics. You’re lying down with heavy weights over your chest. Your goal is to transition them from a position of potential danger to a safe spot on the floor. The primary risks of doing this incorrectly include:

Rotator cuff strain from flaring your elbows out awkwardly.
Lower back arching and strain as you try to sit up with the weights.
Wrist injury if the dumbbells tilt or roll on the way down.
Dropped weights bouncing and hitting you, your bench, or someone else.
Damaging the floor or the dumbbells themselves.

By following a controlled method, you eliminate these risks. It becomes a habit that keeps you training consistently, without avoidable setbacks.

Step-by-Step: The Safe Lowering Technique

This technique works for any dumbbell weight. Practice it with light weights first until it feels natural. The key is to use your legs and core to help, not just your arms.

Finish your final rep. Hold the dumbbells at the top position, arms extended over your chest.
Brace your core. Tighten your abdominal muscles as if preparing for a gentle punch. This stabilizes your torso.
Bend your knees. With your feet flat on the floor, pull your heels toward your glutes to plant your feet firmly. This creates a stable base.
Lower the dumbbells to your chest. This is the same motion as the eccentric part of your press. Control is vital here.
Roll the weights onto your thighs. At your chest, turn your wrists so your palms face each other. Let the dumbbells gently roll down your torso, keeping them in contact with your body, until the heads rest on your upper thighs.
Sit up with your legs. In one motion, use the momentum from a leg drive to sit up straight. Your thighs help lift the weights as you come up. You are now seated with a dumbbell on each thigh.
Lean forward slightly. With a dumbbell on each thigh, hinge at your hips to lean forward a bit. This brings the dumbbells closer to the floor.
Place one down at a time. Let one dumbbell slide down your thigh toward your knee, then grip it with both hands and lower it to the floor. Repeat with the other side.

Remember to keep your back straight during the sit-up phase. Don’t round your spine. Let your legs do the heavy lifting, literally.

Common Mistakes to Avoid

Even experienced lifters can develop bad habits. Watch out for these errors that compromise safety.

The Flailing Drop: Letting go of the dumbbells out to the sides. This puts massive stress on the shoulder joints.
The Back Arch: Trying to sit up by arching your lower back hard, which can lead to a strain.
The Toss: Pushing the weights toward your feet from the chest position. They can slide off your legs and hit the floor hard.
Uneven Lowering: Putting one dumbbell down way before the other, which twists your spine.
Rushing: Moving too fast when you’re exhausted. Slow, deliberate movements are safer.

Avoiding these mistakes is simple once you’re aware of them. Always prioritize control over speed, especially on your last set when fatigue is highest.

What to Do With Heavy Dumbbells

When the weights get very heavy, the standard technique still applies. However, you may need a slight modification for the final step. Instead of lowering them from your thighs while seated, you can stand up with them.

From the seated position with dumbbells on your thighs, perform a controlled kickstand lift to stand. Then, you can squat down to place them on the floor. This uses your powerful leg muscles more directly. Some gyms also have dumbbell racks you can return them to from a standing position.

Using a Spotter or Your Environment

If you’re pushing your limits, don’t be afraid to ask for a spot. A good spotter can help guide the dumbbells to your thighs after your last rep. They can also take the weights from you directly if needed.

You can also use a bench’s design to your advantage. If you have an adjustable bench, you can sometimes set it to a slight incline for the final reps. This can make the sitting-up phase a bit easier, though the core principles remain the same.

Building the Habit for Long-Term Safety

Making this technique automatic requires practice. Start every bench session, even your warm-up sets, by putting the dumbbells down correctly. This builds muscle memory. When you’re truly exhausted, your body will default to the practiced, safe pattern.

It also shows respect for your training space and others around you. A controlled finish reduces noise and prevents accidents. It’s a mark of a conscientious and experienced lifter. Your future self, free from shoulder or back niggles, will thank you.

FAQ: Your Questions Answered

Is it ever okay to just drop the dumbbells?
In general, no—especially not on a hard floor. In some powerlifting or strongman contexts with specialized rubber floors and extremely heavy weights, it might be acceptable. For 99% of gym-goers, a controlled lower is the only right answer.

What if I can’t get the dumbbells to my thighs?
If you fail a rep and get stuck, don’t panic. Let the weights down to your chest as gently as possible, even if it’s not perfectly controlled. Then, roll them down your body to your hips and use a rocking motion to sit up. It’s messy, but safer than trying to save a failed rep.

How do I put down dumbbells after an incline press?
The process is very similar. The incline angle actually makes it easier to sit up. Finish your rep, lower to your upper chest, roll them to your thighs, and use the leg drive to sit up fully on the bench before placing them down.

Can this technique hurt my thighs?
The dumbbells should rest on your upper thighs, not your knees. There might be a slight pressure, but it shouldn’t be painful. If you’re using extremly heavy weights, wearing longer shorts or pants can provide a bit of cushion.

What’s the biggest benefit of doing this right?
Consistency. Avoiding a silly, preventable injury means you don’t miss workouts. It protects your joints over years of training, allowing you to get stronger without interruptions. It’s a small part of your routine with a huge impact on your long-term progress.

Mastering how to put dumbbells down after bench press completes the exercise. It turns a potentially risky moment into a demonstration of control. Integrate this technique into your next workout, and you’ll train smarter and safer for years to come.