Chest · Landmine
Landmine Floor One Arm Chest Fly
How to do the landmine floor one arm chest fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Landmine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Set one end of a barbell in a landmine and lie on the floor with your chest near the bar's path. Grip the end of the bar in one hand with a slight bend in your elbow and your arm out wide. Sweep the bar up and across your chest in an arc until it is over your shoulder, squeezing your pec, then lower it back out wide until you feel a stretch. Finish your reps, then switch arms.
- 1Feel the stretch across your chest as the bar arcs out wide
- 2Squeeze your pec to bring the bar up and across
- 3Keep the same soft elbow bend throughout
Common mistakes
- Don't press with your triceps; keep the fixed elbow bend
- Avoid overstretching at the bottom and stressing the shoulder
- Don't let your torso roll toward the working arm
Muscles worked
The landmine floor one arm chest fly mainly works the mid chest, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- LatsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Internal RotatorsMinor
Kovo programs the landmine floor one arm chest fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.