Front Step Fly
Step into strength! Front Step Fly combines a lunge with a chest fly, building lower body power and upper body definition. A full body win!
The Front Step Fly is a compound exercise that mainly works the chest and back, with help from the traps and core. No equipment needed: it uses just your bodyweight.
Front Step Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Boxer Muscle (serratus anterior)
Secondary
Upper Traps (trapezius, upper fibers); Obliques
Front Step Fly Variations and Alternatives
How to do the Front Step Fly
Start in a standing position with your feet shoulder-width apart, arms extended straight in front of you at chest height, and hands clasped together.
Step forward with your right foot into a lunge position while simultaneously opening your arms out to the sides. Keep your elbows slightly bent throughout the motion.
Ensure that your right knee is aligned over your right ankle and that your left knee is hovering just above the ground.
Pause briefly in the lunge position while your arms are extended out to the sides like wings.
Bring your arms back together in front of your chest as you push off with your right foot to return to the starting position.
Repeat the movement, stepping forward with your left foot this time, and continue to alternate legs with each repetition.
Perform the exercise for the desired number of repetitions and sets.
Note: To increase the difficulty and add resistance, you can hold a dumbbell in each hand while performing the exercise. Make sure to maintain proper form and control the weights throughout the movement.
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Front Step Fly FAQs
What muscles does the Front Step Fly work?
The Front Step Fly mainly works the chest and back, with help from the traps and core. The main muscles are the pectoralis major and serratus anterior.
What equipment do you need for the Front Step Fly?
None. The Front Step Fly is a bodyweight exercise, so you can do it anywhere.
Is the Front Step Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Front Step Fly go on?
It belongs on leg day in a push/pull/legs routine.
What are some Front Step Fly variations and alternatives?
Similar exercises include the Bodyweight Standing Fly, Chest Plyo Squat Fly, Side-Step Chest Fly and Stepback Front Skater Raise.
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