Benefits of Dumbbell Floor Exercises

Limited Equipment

When training at home, it often means training without a bench. This can makes finding exercises to do very challenging in traditional exercises lists. So hopefully these floor exercises with weights will help you find some interesting variations you can add into your training.

Working Around Injuries

When recovering from a severe injury in the lower body, like and ankle or knee injury, it can be very challenging to find exercises that do not require the feet to be pushed into the floor. These exercises will help you design a session that can be done with no pain to your injuries, helping you stay healthy and active while recovering from your injury.

Exercise Variety

Exercise variety is a little discussed part of the training process, but keeping things novel and interesting can be a great way to stay motivated. If we are constantly using the same variations we can easily find resistance training a little mundane, so these exercises might just help you mix up your current routine slightly, making training more interesting.

The 7 Dumbbell Floor Exercises For Your Home Workouts

The DB crush grip floor press is a perfect horizontal press variations for those who only have access to a single dumbbell. To be honest if you have multiple dumbbells then this is not the most effective exercises as the dumbbell usually has too heavy to be effective.

For those who have access to multiple dumbbells, the DB Floor Pres sis the go to exercise for the horizontal press variation when training without a bench or with an injury that requires you to be in a lying position.

The DB Floor Press in Deadbug is a novel horizontal press that mixes a core exercises and a horizontal press. This is a typical exercise that can be used when very short on time or when your looking to introduce some exercise variety.

The DB Floor Seated Strict Press is a very challenging vertical press variation that will challenge your shoulders, core strength and mobility. Ensure you start with light weights here as it can be very challenging.

The Dumbbell Pullover on Floor is one of my favourite core exercises, so the fact that it can be done in a lying position is great. It does however require a prerequisite of shoulder strength that some individuals may not have.

The single arm DB floor press is very similar to the dumbbell floor press, apart from the fact that it requires more core engagement as it is a unilateral exercise. A great exercise that can easily be added into home workouts.

The DB Hip thrust is an effective way to work the lower body whilst remaining on the floor. That being said, it will not be effective for those who have injured lower bodies so do not attempt it if you have a lower body injury.