Landmine Floor One-Arm Chest Fly
A one-arm fly lying on the floor with the end of a landmine bar; the bar pivots on its anchor, so the arc is fixed and the load stays on the chest.
How to do it
Setup
Lying on the floor beside a landmine, the loaded end of the bar in the near hand, low at the side.
Steps
- Sweep the bar end up over the chest in a wide arc.
- Pause over the chest, the elbow still soft.
- Let the plate come back down toward the floor; work the other side next.
Common mistakes
Letting the plate drop to the floor: lower it under control. Bending the elbow to shorten the lever: keep the angle. Rolling toward the bar: both shoulders stay on the floor.
Breathing
Exhale on the fly, inhale on the return.
