Landmine Floor One Arm Chest Fly
- Synergistenmuskeln
- Biceps Brachii, Deltoid Anterior
- Equipment
- Leverage machine
- Körperregion
- Chest
- Typ
- Strength
The landmine floor one arm chest fly is a unilateral chest exercise performed lying on the floor with one end of a barbell anchored in a landmine attachment. It targets both heads of the pectoralis major — the clavicular (upper) and sternal (mid/lower) — with the biceps brachii and anterior deltoid acting as synergists. The floor limits the range of motion, protecting the shoulder at the bottom position while keeping constant tension on the chest.
Landmine Floor One Arm Chest Fly: So führst du sie aus
- 1Set up the landmine by anchoring one end of a barbell in the floor attachment or a corner. Load the free end with an appropriate weight.
- 2Lie on your back on the floor with your head toward the free end of the bar. Position your body so the sleeve of the bar is directly above your working shoulder.
- 3Grip the sleeve with one hand using an overhand or neutral grip. Press the bar straight up so your arm is fully extended and the bar is directly above your chest.
- 4With a slight, fixed bend in your elbow, lower the bar in a wide arc out to your side, following the natural path dictated by the landmine pivot.
- 5Lower until your upper arm is near the floor or your shoulder feels a comfortable stretch — do not force the arm below the floor.
- 6Reverse the arc, driving the bar back up and across your body to the starting position above your chest, squeezing the pectorals at the top.
- 7Complete all reps on one side, then switch arms and repeat.
Technik-Tipps
- Keep a slight, consistent bend in your elbow throughout the arc — locking the elbow straight places excess stress on the joint.
- Move slowly on the way down to maintain tension on the chest and prevent the weight from pulling your shoulder into an unsafe stretch.
- Press your lower back lightly into the floor and keep your core engaged to prevent your torso from rotating during the arc.
- Focus on initiating the movement from the chest, not the shoulder or biceps — think about pulling your arm across your body with the pec.
Häufige Fehler
- Bending the elbow too much and turning the movement into a press, which reduces the fly stimulus on the chest.
- Lowering the arm too far out to the side, which can overstretch the shoulder joint and strain the rotator cuff.
- Allowing the torso to roll toward the working side, which shifts load off the chest and reduces control of the bar path.
- Using too much weight and relying on momentum to swing the bar up, which removes tension from the pectorals and risks shoulder injury.
Häufig gestellte Fragen
What muscles does the landmine floor one arm chest fly work?
It primarily targets both heads of the pectoralis major — the clavicular head (upper chest) and the sternal head (mid and lower chest). The biceps brachii and anterior deltoid assist throughout the movement.
Why do this on the floor instead of a bench?
The floor acts as a natural range-of-motion limiter, stopping your arm before the shoulder is pulled into an overstretched position. This makes it a safer option for lifters with shoulder sensitivity while still delivering a solid chest stretch.
How is this different from a cable or dumbbell fly?
The landmine pivot creates an arc path and a shifting angle of resistance that differs from both cables and dumbbells. It also trains one side at a time, helping to identify and correct left-to-right strength imbalances.
Should I feel this in my shoulder or my chest?
You should feel the primary load in your chest. If your shoulder is doing most of the work, reduce the weight and focus on initiating the arc from the pec rather than the deltoid.
How many reps and sets should I do?
For hypertrophy, 3–4 sets of 10–15 reps per arm works well. Keep the weight moderate enough to control the arc through the full range without losing form.
