Single Landmine Floor Chest Fly

How to Do:

1. Setup Position the landmine attachment in a corner or a landmine base. Sit on the floor with your knees bent, feet flat, and place your hand on the barbell with a neutral grip, directly in front of your chest.
2. Grip the Barbell Hold the barbell with both hands, palms facing each other, and elbows slightly bent.
3. Lower the Bar Open your arm outwards in a wide arc while maintaining a slight bend in your elbow. Lower the bar to a comfortable stretch, inhaling as you descend.
4. Contract the Chest Bring your arm back to your centre by squeezing your chest, exhaling as you return to the starting position.
5. Repeat Perform the desired number of repetitions, focusing on a slow, controlled movement. Alternate arm once complete.

Benefits:

The Single Landmine Floor Chest Fly is an effective exercise to target the pectoral muscles while minimizing strain on the shoulders. It improves chest strength, definition, and range of motion. This variation allows for a greater stretch in the chest compared to traditional chest flys, helping to develop muscle flexibility and endurance. The floor provides a controlled range of motion, reducing the risk of overstretching the shoulder joints. Additionally, this movement engages the shoulders and triceps, making it an excellent compound exercise for upper body strength.