Floor Single-Arm Chest Landmine Fly

1. To begin, establish a landmine setup by securely placing one end of a barbell into a landmine attachment or securely against a corner if a landmine attachment is not available. Add the appropriate weight plates to the opposite end of the bar.

2. Lay down on the floor with your legs straight and feet flat on the ground. Position yourself so that when you extend your arm up, the barbell is directly above your chest.

3. Grab the barbell with one hand using an overhand grip slightly wider than shoulder-width.

4. Press the barbell upwards until your arm is fully extended, this is your starting position.

5. Keeping a slight bend in your elbow, lower the barbell in a wide arc until your hand is level with your chest or slightly below. Keep the movement controlled and avoid bouncing the weight.

6. Contract your chest muscles and reverse the motion, bringing the barbell back to the starting position in an arc.

7. Continue for the desired number of repetitions before switching arms.

Remember to keep your core engaged throughout the exercise to stabilize your body and ensure you use a weight that allows you to perform the exercise with proper form. It may be beneficial to have a spotter, especially when you're first learning the exercise or using heavier weights.

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