Landmine Floor One Arm Chest Fly
Landmine Floor One Arm Chest Fly Exercise Description
The Landmine Floor One-Arm Chest Fly is a unilateral horizontal adduction exercise performed supine with a barbell anchored in a landmine. It primarily targets the pectoralis major, with support from the anterior deltoid and assistance from the rotator cuff for shoulder stability. Because the load is on one side, your trunk and hips resist rotation, encouraging core bracing and controlled rib position. Performing it on the floor naturally limits shoulder extension, helping you maintain a safe, comfortable range. The landmine’s angled path guides a smooth arc while you keep a slight, consistent elbow bend. Use slow, controlled motion and stop short of any position where you lose shoulder control or feel discomfort.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior
- Stabilizing Muscles: External Obliques, Infraspinatus, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Leverage Machine
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Single-joint
- Muscle Location: Mid Chest
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Landmine Floor One Arm Chest Fly Exercise
‘- Anchor the barbell in a landmine. Lie on your back perpendicular to the bar, knees bent, feet flat, head and spine neutral.
– Grip the sleeve end with one hand, wrist neutral, knuckles to the ceiling. Position the hand over mid-chest.
– Set the shoulder: gentle retraction and depression; keep ribs down and abdomen braced.
– Start with the working arm straight above the shoulder with a slight, fixed elbow bend (do not lock out).
– Inhale. Lower the arm in a controlled arc out to the side, keeping the elbow angle constant and forearm aligned with the hand.
– Stop when the upper arm lightly touches the floor (or just above) without the shoulder rolling forward.
– Exhale. Draw the arm back along the same arc by adducting the shoulder, finishing stacked over the chest without crossing the midline.
– Keep the opposite hand relaxed on the floor for balance; resist any torso rotation.
– Avoid shrugging, flaring the ribs, bending the elbow more (turning it into a press), or bouncing off the floor.
– Switch sides after completing controlled, pain‑free repetitions.
Landmine Floor One Arm Chest Fly Tips
‘- Lie perpendicular to the bar with knees bent, feet flat, and head and spine neutral before starting.
– Grip the sleeve with a neutral wrist, knuckles pointed to the ceiling, and position your hand over mid‑chest.
– Gently retract and depress the working shoulder while keeping ribs down and abdomen braced.
– Keep the working arm stacked above the shoulder with a slight, fixed elbow bend; do not lock out.
– Lower the arm in a slow, controlled arc while keeping the elbow angle constant and forearm aligned with the hand.
– Stop the descent when the upper arm lightly touches the floor (or just above) without letting the shoulder roll forward.
– Return the arm along the same arc by adducting the shoulder, finishing over the chest without crossing the midline.
– Keep the opposite hand relaxed on the floor and resist any torso rotation throughout the movement.
– Avoid shrugging, flaring the ribs, bending the elbow more (turning it into a press), or bouncing off the floor; use controlled, pain‑free reps only.
Landmine Floor One Arm Chest Fly Beginner Introduction
The Landmine Floor One-Arm Chest Fly is a single-arm chest movement done lying on the floor with a barbell fixed into a landmine attachment. The working arm moves in a wide, sweeping path out to the side and back toward the mid-chest, with the elbow softly bent and held in one position throughout. The landmine creates a diagonal line of pull, giving the arm a guided arc rather than a straight up‑and‑down motion, while the floor provides a firm surface underneath the upper arm.
This exercise centers on the chest, with noticeable involvement from the front of the shoulder and the smaller stabilizing muscles around the shoulder joint. Since the weight is loaded on only one side, the mid‑section and hips naturally engage to stop the body from twisting, promoting a solid, steady torso and calm ribcage. The floor reduces how far the arm can travel behind the body, encouraging a more comfortable range around the shoulder. Overall, the emphasis is on smooth, deliberate movement, controlled shoulder positioning, and steady tension from start to finish.