Step by step instructions, muscle activation and variants for the Landmine Floor One Arm Chest Fly.
A unilateral chest fly performed lying on the floor with a landmine barbell. One arm sweeps the bar in a wide arc from the side of the body to the chest midline, and the floor naturally limits the range of motion to a safe angle. The landmine's arc closely mimics a cable fly's constant tension curve.
Common mistakes content is coming soon.
The Landmine Floor One Arm Chest Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.