Landmine Fly

Guided chest isolation — fly movement with the stability and unique arc of the landmine for safe, effective pec stretch and contraction

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal Adduction)
Primary Muscles	Chest
Secondary Muscles	Front Delts
Equipment	Landmine, Barbell
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Landmine setup: Single landmine with bar anchored
2. Position: Stand perpendicular to the barbell (sideways to anchor point)
3. Stance: Split stance for stability, perpendicular to bar path
4. Grip: Neutral grip (palm facing down/toward anchor) or overhand on bar end
5. Starting position: Arm extended out to side, slight bend in elbow (~170°, not locked)
6. Torso: Slight forward hinge (15-30°), chest up, core braced
7. Other arm: Free hand can be on hip, behind back, or light support

Equipment Setup

Equipment	Setting	Notes
Landmine	Secure in attachment or corner	Very stable — you'll create lateral force
Barbell	Standard Olympic bar	Shorter bars work fine
Load	Start light — 5-10 lbs per side	Much lighter than pressing
Position	Stand perpendicular to bar	Not facing it like in press variations

Setup Cue

"Stand sideways to the landmine, arm out wide like you're about to give someone a side hug, then fly the bar across your body"

Body Position

Standing (Standard)

Setup: Split stance, slight forward hinge

Pros:

• Most weight capacity
• Natural athletic position
• Core engagement

Best for: Standard execution, strength-focused

Kneeling

Setup: Half-kneeling or tall kneeling position

Pros:

• Removes lower body
• More core stability demand
• Pure upper body isolation

Best for: Core stability emphasis, pure pec focus

Incline

Setup: More upright torso, less hinge

Pros:

• Upper chest emphasis
• Different angle of pull

Best for: Upper pec development

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🔄 Execution

The Movement

🏁 Starting Position

What's happening: Loaded stretch position

1. Arm extended out to side (perpendicular to body)
2. Slight bend in elbow — NOT locked straight
3. Bar is wide, away from body
4. Chest up, slight forward hinge
5. Core braced for stability
6. Feel stretch across pec

Tempo: Get into position under control

Feel: Gentle stretch across chest and front delt. If you feel it in bicep, elbow is too bent.

Critical: Maintain slight elbow bend throughout — never lock out or bend too much

⬇️ Fly Inward

What's happening: Horizontal adduction — bringing arm across body

1. Maintain slight elbow bend (don't change angle)
2. Think "hugging a barrel" — arc motion
3. Fly the bar across your body toward midline
4. Movement comes from shoulder, not bending elbow
5. Breathe out as you fly inward
6. Core resists rotation

Tempo: 1-2 seconds (controlled, smooth)

Feel: Pec contracting, pulling arm across body. Bicep and front delt assist but chest dominant.

Critical: This is a FLY not a PRESS. Elbow angle stays constant. Movement is at shoulder joint only.

🔝 Squeeze Position

What's happening: Peak contraction at midline

1. Bar at or past midline of body
2. Pec maximally contracted
3. Squeeze for 1 second — peak contraction
4. Still maintaining slight elbow bend
5. Core preventing torso rotation

Common error here: Rotating torso to get bar further. Stay square — the range of motion is limited by your shoulder, not how much you can twist.

⬆️ Stretch Phase

What's happening: Controlled return to wide position

1. Reverse the arc motion
2. Control the eccentric — don't drop it
3. Breathe in as you return to start
4. Return to stretched position (arm wide)
5. Feel pec stretch at end range
6. Don't bounce — control the stretch

Tempo: 2-3 seconds (very controlled)

Feel: Pec stretching under tension. This is where growth happens.

Note: The eccentric is critical. Control it, don't let gravity pull the bar back. This is a lighter exercise — focus on quality stretch.

Key Cues

Primary Cues

• "Hug a barrel — big arc motion" — keeps elbow angle constant
• "Squeeze your chest, not your elbow" — ensures fly not press
• "Control the stretch, feel it in your pec" — eccentric focus
• "Don't rotate your body — just move the arm" — core stability

Tempo Guide

Goal	Tempo	Example
Hypertrophy	2-1-3-1	2s in, 1s squeeze, 3s out, 1s stretch
Stretch Focus	2-2-4-2	2s in, 2s squeeze, 4s out, 2s stretch
Endurance	1-0-2-0	Continuous controlled tempo

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Pectoralis Major	Horizontal adduction — pulling arm across body	█████████░ 90%

Secondary Muscles

Muscle	Action	Activation
Front Delts	Assists in horizontal adduction	██████░░░░ 60%
Serratus Anterior	Scapular protraction	████░░░░░░ 45%

Stabilizers

Muscle	Role
Biceps	Stabilize elbow position (isometric)
Core/Obliques	Anti-rotation — prevent torso twist
Rotator Cuff	Stabilize shoulder joint throughout ROM

Muscle Emphasis

High pec isolation — the fly motion isolates the chest through horizontal adduction. Unlike pressing (which involves triceps heavily), the fly keeps tension primarily on the pecs. The landmine provides a unique arc that many find more comfortable than free-weight or cable flyes.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Bending elbow during movement	Turns into a press	Reduces pec isolation, adds triceps	Lock elbow at slight bend, maintain throughout
Using too much weight	Can't control movement	Poor form, injury risk	Start light, focus on stretch and squeeze
Rotating torso	Twisting body to get more ROM	Defeats core stability, reduces pec work	Keep shoulders square, movement at shoulder only
Locking elbow straight	Full extension under stretch	Elbow joint stress, bicep tendon strain	Keep 10-20° bend in elbow
Bouncing out of stretch	Using momentum	Reduces muscle tension, injury risk	Control the eccentric, pause at stretch

Most Common Error

Bending the elbow during the fly — this turns it into a weird pressing motion. The elbow angle should be constant (slight bend) throughout the entire movement. Think "cast on your arm" — it can't bend. All movement comes from the shoulder joint. If you find yourself bending your elbow to complete the motion, weight is too heavy.

Self-Check Checklist

• Elbow angle constant (slight bend, doesn't change)
• Movement is horizontal adduction at shoulder
• Feeling it primarily in chest, not bicep or elbow
• Controlling the eccentric, not dropping the weight
• Torso stays square — not rotating

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🔀 Variations

By Position

Standing (Standard)

Aspect	Details
Position	Split stance, slight hinge
Stability	Moderate core demand
Best For	Hypertrophy, can use more weight
ROM	Full available ROM

Kneeling

Aspect	Details
Position	Half-kneeling or tall kneeling
Stability	Higher core/anti-rotation demand
Best For	Pure pec isolation, core work
ROM	Full ROM with more challenge

Key difference: Removes leg stability, increases core demand

Incline Angle

Aspect	Details
Position	More upright torso
Stability	Moderate
Best For	Upper chest emphasis
ROM	Slightly different angle

Key difference: Targets upper pec fibers more

By Execution

Standard Fly

Variation	Details
Tempo	Normal 2-1-3-1
Best For	General hypertrophy

Stretch Emphasis

Variation	Details	Why
Paused Stretch	2-3s hold at stretched position	Maximum pec stretch, growth stimulus
Slow Eccentric	4-5s lowering phase	More time under tension in stretch
Deficit Fly	Elevated position for deeper stretch	Greater ROM, more stretch

Contraction Emphasis

Variation	Details	Why
Peak Contraction Hold	2-3s squeeze at midline	Maximum pec contraction
Continuous Tension	Don't pause at stretch	Constant pec activation
Partial Reps	Focus on contraction range	Burn out pecs

Equipment Alternatives

Equipment	Exercise Name	Key Difference
Dumbbells	Dumbbell Fly	Classic variation, more stability demand
Cables	Cable Fly	Constant tension throughout
Machine	Pec Deck	Fixed path, easiest to learn
Rings	Ring Fly	Bodyweight, very challenging

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Hypertrophy	3-4	12-15	60-90s	Light-Moderate	1-2
Stretch Focus	3	10-12	90s	Light	2-3
Endurance/Pump	2-3	15-20+	45-60s	Light	2-3

Workout Placement

Program Type	Placement	Rationale
Chest day	Last exercise	After all pressing, pec finisher
Push day	End of workout	Isolation work after compounds
Upper body	After pressing	Chest accessory/isolation
Full-body	Optional finisher	If time permits, pec pump

Programming Note

This is a finishing/isolation movement — always do compound pressing first. The landmine fly uses light weight and focuses on stretch and squeeze. Never do this before bench press or heavy pressing as it will pre-fatigue the pecs and compromise your main lifts.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	2-3 sets per side
Intermediate	1-2x/week	3-4 sets per side
Advanced	2x/week	3-4 sets per side, varied tempos

Progression Scheme

Progressive Overload

For isolation exercises like flyes, progress through reps and tempo first, then add weight. This is about quality muscle contraction, not max load. If you're using >25 lbs per side, check your form — you might be pressing instead of flying.

Sample Progression

Week	Weight	Sets x Reps (per side)	Notes
1	10 lbs	3x12	Establish baseline, perfect form
2	10 lbs	3x15	Add reps
3	10 lbs	4x15	Add set
4	15 lbs	3x12	Increase weight
5	15 lbs	3x15	Build reps back up

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Resistance Band Fly	Learning fly motion, very light resistance
Cable Fly (light)	More stability, constant tension
Machine Pec Deck	Complete beginner, need guided path

Progressions (Harder)

Exercise	When Ready	Link
Paused Landmine Fly	Want more time under tension
Deficit Landmine Fly	Want greater stretch ROM
Heavy Dumbbell Fly	Ready for more stability challenge

Alternatives (Same Goal, Different Movement)

Chest Isolation

Alternative	Equipment	Benefit
Cable Fly	Cable machine	Constant tension, various angles
Dumbbell Fly	Dumbbells	Classic variation, bench support
Pec Deck	Machine	Easiest to learn, fixed path

Stretch Emphasis

Alternative	Stretch Quality
Dumbbell Fly (decline)	Excellent pec stretch
Cable Fly (high-to-low)	Great stretch with tension
Ring Fly	Bodyweight, massive stretch

Home/Minimal Equipment

Alternative	Equipment
Resistance Band Fly	Bands only
Ring Fly	Rings or TRX
Floor Fly with Sliders	Sliders or towels

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder instability	Stretch position under load	Reduce ROM, lighter weight
Previous pec tear	Re-injury from stretch	Avoid until fully healed, very light if cleared
Bicep tendonitis	Tension on bicep tendon if elbow locked	Ensure slight elbow bend, not straight
Rotator cuff issues	Horizontal abduction under load	Reduce ROM, very light weight

Stop Immediately If

• Sharp pain in chest or pec insertion (especially near armpit)
• Shoulder joint popping or clicking with pain
• Feeling it in bicep tendon (near shoulder)
• Cannot control the movement
• Chest cramping or sharp pulling sensation

Injury Prevention

Strategy	Implementation
Start light	5-10 lbs max to learn movement
Maintain elbow bend	10-20° bend, never locked straight
Control eccentric	Don't drop into stretch, control it
Warm up thoroughly	Push-ups, band pull-aparts, light pressing first
Don't overstretch	Natural ROM only, don't force it

Pec/Bicep Protection

The stretched position under load is risky if done incorrectly:

• Never lock elbow straight — massive bicep tendon strain risk
• Control the stretch — don't bounce or drop into bottom position
• Use light weight — this isn't about max load
• Warm up pecs — cold muscle + stretch + load = tear risk
• Stop if sharp pain — especially near armpit or front of shoulder

Most Common Injury

Pec strain or bicep tendon irritation from using too much weight, locking elbow straight, or bouncing into the stretched position. The pec is most vulnerable in the stretched position. Use light weight, maintain slight elbow bend, and control every inch of the movement.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal adduction/abduction	Full horizontal ROM	🟡 Moderate-High
Elbow	Stabilization (isometric)	Constant slight flexion	🟢 Low (if done correctly)

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full horizontal abduction	Can bring arm out to side and slightly behind body	Shoulder mobility work, reduce ROM
Thoracic	Good extension	Can maintain upright/hinged posture	Foam roll, thoracic extensions
Scapular	Full protraction/retraction	Shoulder blade moves freely	Scapular wall slides

Joint Health Note

The fly motion (horizontal adduction/abduction) is a natural shoulder movement, but the stretched position under load can be stressful. The landmine provides a guided path which is safer than free weights for many people. Always prioritize form over weight.

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❓ Common Questions

How is this different from cable flyes?

Key differences:

• Landmine provides unique arc — not perfectly horizontal, follows bar path
• Single-sided loading — work one side at a time (though you can do both)
• Different setup — perpendicular to anchor vs. cables
• Stability demand — core anti-rotation component

Both are great. Cable flyes provide constant tension. Landmine flyes provide guided path with core challenge. Use both for variety.

Should my elbow be straight or bent?

Slight bend (10-20°) — NOT straight, NOT deeply bent

• Too straight (locked): Huge stress on bicep tendon and elbow joint, injury risk
• Too bent (>45°): Turns into a pressing motion, not a fly
• Just right (10-20°): Safe on joints, isolates pecs properly

Think "slight bend like you're hugging someone" and maintain that angle throughout.

How much weight should I use?

Start with 5-10 lbs per side maximum. Most people can only fly 20-40% of what they press. This is an isolation exercise — the goal is quality contraction and stretch, not max weight. If you're using >25 lbs per side and maintaining perfect form, you're strong. Most people will use 10-20 lbs per side.

Why do I feel it in my bicep?

Common issue. Causes:

1. Elbow locked straight — puts tension on bicep tendon
2. Bending elbow during movement — bicep has to work
3. Weight too heavy — bicep helps stabilize

Fixes:

• Ensure 10-20° elbow bend and maintain it
• Reduce weight significantly
• Focus on chest squeezing, not arm pulling

Do both sides get worked or just one?

This is a unilateral exercise — one side at a time. Benefits:

• Work each pec independently
• Fix imbalances
• More core anti-rotation work

You'll do all reps on one side, then switch. Make sure to do equal sets and reps for both sides.

Can I do this instead of bench press?

No — flyes are isolation, not a compound pressing substitute. Program both:

• Bench press/compound pressing: Builds strength, uses heavy weight
• Flyes (landmine or cable): Isolation, pec stretch and contraction, light weight

Do compound pressing first, flyes at the end of workout.

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📚 Sources

Biomechanics & Muscle Activation:

• Pectoralis Activation During Fly Variations — Tier A
• Shoulder Biomechanics in Horizontal Adduction — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• NSCA Essentials of Strength Training — Tier A
• Hypertrophy Training for Chest Development — Tier B
• Isolation Exercise Programming — Tier B

Technique:

• Advanced Chest Training Techniques — Tier B
• Landmine Exercise Variations — Tier C

Safety:

• Pec Tear Prevention in Training — Tier A
• Shoulder Health in Fly Movements — Tier B

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For Mo

When to recommend this exercise:

• User wants chest isolation/hypertrophy work
• User has landmine access
• User wants pec stretch emphasis
• User looking for shoulder-friendly fly variation

Who should NOT do this exercise:

• Recent pec tear → Avoid until fully healed and cleared
• Severe shoulder instability → Too risky in stretched position
• Acute shoulder injury → Standard contraindication
• No landmine access → Suggest Cable Fly or Dumbbell Fly

Key coaching cues to emphasize:

1. "Slight elbow bend — maintain that angle throughout"
2. "Hug a barrel — big arc motion, not pressing"
3. "Control the stretch, feel it in your chest"
4. "Don't rotate your body — stay square"

Common issues to watch for in user feedback:

• "I feel it in my bicep" → Elbow locked straight or too bent, reduce weight
• "I can't use much weight" → Normal! This is isolation work, 10-20 lbs is standard
• "Feels awkward" → Check setup — standing perpendicular to bar, not facing it
• "My elbow hurts" → Likely locking elbow straight, ensure 10-20° bend
• "I don't feel stretch" → May need to adjust stance, hinge forward slightly more

Programming guidance:

• Pair with: Compound pressing (bench, dips), back work for balance
• Avoid same day as: Already doing cable/dumbbell flyes (redundant)
• Typical frequency: 1-2x/week as finishing movement
• ALWAYS place after compound pressing — this is a finisher

Progression signals:

• Ready to add reps when: Perfect form maintained for all sets
• Ready to add weight when: Can do 4x15-20 with current weight
• Try harder variation: Paused reps, slow eccentrics, deficit position
• Regress if: Cannot maintain elbow angle, feeling in wrong muscles, joint pain

Alternative recommendations:

• No landmine → Cable Fly or Dumbbell Fly
• Shoulder issues → Reduce ROM, try Cable Fly with adjustable height
• Want stretch emphasis → This exercise + paused eccentrics
• Home training → Resistance band flyes

Red flags:

• Sharp pain in pec/armpit area → potential strain, stop immediately
• Bicep tendon pain → elbow position wrong, form issue
• Shoulder popping with pain → instability issue, may not be appropriate
• Using >30 lbs per side → likely compromising form, check technique

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Last updated: December 2024