Landmine Floor One Arm Chest Fly
The Landmine Floor One Arm Chest Fly targets the chest muscles while providing stability through the floor. This exercise enhances muscle engagement and control.
- Start by positioning the landmine barbell securely on the ground.
- Lie on your side with your shoulder aligned with the barbell.
- With one hand, grasp the end of the barbell and extend your arm straight above your chest.
- Lower the barbell in a controlled manner, keeping your elbow slightly bent.
- Return to the starting position by engaging your chest muscles.
How to perform the Landmine Floor One Arm Chest Fly
- Set up. Set up in a stable, balanced starting position appropriate for the Landmine Floor One Arm Chest Fly using your leverage machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your biceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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