Landmine Floor One Arm Chest Fly

The Landmine Floor One Arm Chest Fly is an excellent exercise that targets the chest muscles, particularly the pectoralis major, which is the main muscle in your chest. This exercise also engages the shoulders (deltoids), back muscles (rhomboids), and the core. To perform this exercise, you will need a landmine attachment, a barbell, and weight plates. First, secure the landmine attachment to the floor or place it in a landmine holder. Load the barbell with an appropriate weight and slide one end into the landmine attachment. Lie on the floor with your head close to the landmine and grip the barbell with one hand using an underhand grip. With your arm extended and palm facing up, begin by lowering the weight in a controlled manner towards the opposite side of your chest. Focus on maintaining a slight bend in your elbow throughout the movement and keep your core engaged to stabilize your body. Pause briefly at the bottom, feeling a stretch in your chest muscles, before squeezing your chest to return to the starting position. Repeat for the desired number of repetitions and then switch to the other arm. The Landmine Floor One Arm Chest Fly is a versatile exercise that can be modified to suit different fitness levels. By adjusting the weight and reps, you can target different aspects of your chest muscles, from strength to endurance. As with any exercise, it's important to maintain proper form, breathe deeply, and listen to your body's signals. Incorporating this exercise into a well-rounded upper body routine can help you build strength, increase muscle definition, and improve overall functional fitness.

Instructions

• Stand next to a landmine apparatus with a weight plate attached to one end.
• Hold onto the free end of the landmine bar with one hand and step back with the corresponding leg.
• Position your feet shoulder-width apart and bend slightly at the knees and hips to maintain stability.
• Extend your arm with the bar in front of your body at chest height, keeping a slight bend in your elbow.
• Slowly lower the bar out to the side, maintaining control and a slight bend in the elbow.
• Pause briefly when your arm is parallel to the floor and feel the stretch in your chest muscles.
• Engage your chest muscles and return the bar back to the starting position, maintaining control throughout the movement.
• Repeat for the desired number of repetitions and then switch to the other side.

Tips & Tricks

• Start with a light weight and gradually increase the resistance to challenge your muscles.
• Maintain proper form throughout the exercise to prevent injury and engage the target muscles effectively.
• Focus on squeezing your chest muscles at the peak of the movement for maximum contraction.
• Incorporate variations like staggered stance or single leg stance to increase core activation and challenge your stability.
• Breathe continuously and exhale during the exertion phase of the exercise, and inhale during the eccentric phase.
• Add pauses and tempos to the exercise to increase time under tension and enhance muscle growth and endurance.
• Avoid using momentum or swinging the weight, instead, control the movement throughout.
• Listen to your body and rest as needed between sets to prevent overexertion and allow for proper recovery.
• Incorporate other chest exercises into your routine for a well-rounded chest workout.
• Adjust the angle of the landmine attachment to target different areas of the chest.