Best way of getting on and off a decline bench?

[Ross MwcFan]

For those of you who don't know what position the bench is in when it's in the decline position, it's when, when you lie on it, your head is lower than your feet.

 

I've recently got a weights bench, and it feels so awkward when I get on and off the bench, when it's in the decline position.

 

When getting on, and then lowering my back to lie down, it feels like it's putting a lot of stress on my lower back, like I may damage it.

 

I'm not sure if I'm getting on it in the wrong way, or if it's the right way and I just need to get used to it.

 

Getting off is even more difficult. I have to put my hands down on the floor to try and push myself off it, and I kind of roll over onto my side a bit, and kind of crawl onto the floor, lol. I guess I could just do the opposite of when I get on it, which would be lifing my back off the bench so I end up in a sitting up position, but I honestly don't know if I've got enough strength in my lower back to do that, and it feels like it could be dangerous, like it would put even more strain on my lower back.

 

So what is the right way of getting on and off a decline bench?

Edited February 15, 2012 by Ross MwcFan

[somedude81]

Meh, I never saw the point of the decline setting.

 

IMO, flat and incline is all you need.

[tman666]

If you do a lot of sitting, your hip flexors and rectus femoris could be so tight that when you lay back that it's forcing lordosis on your lower spine. More daily movement, plus some corrective mobility work (stretching and foam rolling) on the areas I described might help alleviate the issue. That's my theory anyway.

 

Why would you need to push off the floor to get upright? Why not just do a sit up? I'm assuming the bench has some sort of mechanism to anchor your feet/lower legs.

[Ross MwcFan]

Meh, I never saw the point of the decline setting.

 

IMO, flat and incline is all you need.

 

I only use it for doing Flyes. If I have it in the flat or incline position, the rack get's in the way of the dumbells.

[Ross MwcFan]

If you do a lot of sitting, your hip flexors and rectus femoris could be so tight that when you lay back that it's forcing lordosis on your lower spine. More daily movement, plus some corrective mobility work (stretching and foam rolling) on the areas I described might help alleviate the issue. That's my theory anyway.

 

Why would you need to push off the floor to get upright? Why not just do a sit up? I'm assuming the bench has some sort of mechanism to anchor your feet/lower legs.

 

Because I honestly don't know if I've got enough strength in my lower back to do that, and it feels like it could be dangerous, like it would put even more strain on my lower back.

 

I guess I could have a try next time.