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All exercises

Landmine one arm floor fly

Intermediate

Landmine one arm floor fly is a isolation barbell exercise for the chest, also working the front delts.

Trained one side at a time.

What it works

Primary muscle

Chest

Also works

Front delts

Equipment
Barbell
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
1 min

How to do it

  1. 1Lie on your back beside a loaded landmine so the bar runs out to your side at shoulder level, with your knees bent and feet flat.
  2. 2Hold the end of the bar in your near hand, palm up, with the arm out to the side and a slight bend in the elbow.
  3. 3Sweep your arm up and across in an arc until your hand is above your chest, squeezing your chest at the top.
  4. 4Keep the elbow angle fixed and your shoulder blade pinned to the floor; the arm moves as one piece.
  5. 5Lower the bar slowly back out to the side until your upper arm nears the floor, finish the set, then switch sides.

What to do instead

  • Dumbbell one arm bench flyDumbbell
  • Cable one arm flyCable
Logged today · 1 min restLandmine one arm floor fly

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