Landmine Floor One Arm Chest Fly

Muscles worked

Setup

1. Place a barbell in a landmine attachment or a corner, and lie flat on your back on the floor perpendicular to the bar.
2. Position your body so the end of the barbell sleeve is aligned with your mid-chest when your arm is extended.
3. Grasp the very end of the barbell sleeve with your working hand using a neutral grip.
4. Extend your non-working arm out to the side and plant your feet flat on the floor to stabilize your torso.

How to do it

1. Start with the barbell held directly above your chest with a slight bend in the elbow.
2. Inhale and slowly lower the bar out to the side in a wide arc until your upper arm lightly touches the floor.
3. Exhale and contract your chest to pull the bar back to the starting position, following the same arc.
4. Maintain a controlled 3-second eccentric (lowering) phase and a powerful 1-second concentric (lifting) phase.

Form checklist

• Keep your shoulder blades retracted and pressed firmly into the floor throughout the set.
• Maintain a fixed, slight bend in the elbow; do not let the movement turn into a press.
• Ensure your lower back remains in contact with the floor by engaging your core.
• Stop the downward motion just as your tricep touches the floor to maintain constant tension.

Pro tips

• Focus on driving your inner bicep toward your sternum at the top of the rep to maximize the squeeze on the inner pectoral fibers.
• Use your non-working hand to feel the chest muscle of the working side to enhance the mind-muscle connection.

Make it harder

• Incorporate a 2-second isometric hold at the top of the movement, squeezing the chest as hard as possible.
• Perform 'dead-stop' reps by letting the arm rest fully on the floor for one second before initiating the next contraction.

Frequently asked

What muscles does the landmine floor one arm chest fly work?

The landmine floor one arm chest fly primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the landmine floor one arm chest fly?

The landmine floor one arm chest fly uses barbell and weight plate.

Is the landmine floor one arm chest fly good for beginners?

The landmine floor one arm chest fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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