Side-Step Chest Fly Walk
Sculpt your chest & improve agility! This dynamic exercise combines a chest fly with side steps for a full-body burn.
The Side-Step Chest Fly Walk mainly works the chest and shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.
Side-Step Chest Fly Walk Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Side Shoulder (lateral deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Upper Traps (trapezius, upper fibers)
Side-Step Chest Fly Walk Variations and Alternatives
How to do the Side-Step Chest Fly Walk
Side Step Chest Fly Walk (Plyometrics)
Positioning
Starting Position: Stand with your feet shoulder-width apart.
Arm Position: Raise your arms to shoulder level, bending your elbows slightly, with your palms facing forward.
Movement Instructions
Side Step: Step your right foot to the right side, allowing your left foot to follow, maintaining a shoulder-width stance.
Arm Movement: As you step to the right, open your arms wide to the sides, like you're performing a chest fly. Keep your elbows slightly bent and hands at shoulder level.
Return to Start Position: Bring your arms back together and step your left foot to meet your right foot, returning to the starting stance.
Repeat Movement: Now, step to the left with your left foot, allowing your right foot to follow, and repeat the arm movement.
Continue Alternating: Alternate stepping side to side for the duration of your workout, maintaining a steady and controlled movement.
Tips
Keep your core engaged to help with balance.
Make sure to breathe evenly throughout the exercise.
Start slowly to master the movement, then gradually increase your speed as you feel comfortable.
Side-Step Chest Fly Walk FAQs
What muscles does the Side-Step Chest Fly Walk work?
The Side-Step Chest Fly Walk mainly works the chest and shoulders, with help from the traps. The main muscles are the pectoralis major and lateral deltoid.
What equipment do you need for the Side-Step Chest Fly Walk?
None. The Side-Step Chest Fly Walk is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Step Chest Fly Walk go on?
It belongs on push day in a push/pull/legs routine.
What are some Side-Step Chest Fly Walk variations and alternatives?
Similar exercises include the Chest Plyo Squat Fly, Side-Step Chest Fly, Front Step Fly and Side-Step Hand-Swipe.
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