Side-Step Chest Fly
Sculpt your chest & get cardio in! Side-Step Chest Fly combines a classic exercise with a dynamic twist. Tone & elevate your heart rate!
The Side-Step Chest Fly mainly works the chest, with help from the traps and back. No equipment needed: it uses just your bodyweight.
Side-Step Chest Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Upper Traps (trapezius, upper fibers); Lats (latissimus dorsi)
How to do the Side-Step Chest Fly
Start Position: Begin by standing with feet shoulder-width apart and arms extended to the sides, parallel to the floor, palms facing forward.
Movement: Step to the side with one foot while simultaneously bringing your arms together in front of your chest as if performing a chest fly motion. Keep a slight bend in your elbows throughout the movement.
Hand Position: Clap your hands together or have them meet with palms facing each other without interlocking the fingers.
Return: Step back to the initial position, bringing your feet back to shoulder width and your arms back to the sides returning to the starting posture.
Repeat: Repeat the side step with the opposite foot while performing the chest fly motion. This completes one repetition.
Continue Movement: Continue to alternate sides for the desired number of repetitions or for a set duration of time.
Tips: Maintain good posture, keeping your head up and back straight. Engage your core muscles to increase stability as you step from side to side. You can adjust the speed of the side steps to increase or decrease the cardio intensity. Ensure that you are stepping far enough to the side to engage the gluteal muscles properly.
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Side-Step Chest Fly FAQs
What muscles does the Side-Step Chest Fly work?
The Side-Step Chest Fly mainly works the chest, with help from the traps and back. The main muscles are the pectoralis major.
What equipment do you need for the Side-Step Chest Fly?
None. The Side-Step Chest Fly is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Step Chest Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Side-Step Chest Fly variations and alternatives?
Similar exercises include the Alternating Bodyweight Standing Chest Fly, Bodyweight Standing Fly, Bodyweight Standing Straight-Arm High-Chest Fly and Bodyweight Standing Straight-Arm Low Chest Fly.
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