Side-Step Fly
Lateral agility & core strength! Side-Step Fly works your shoulders, hips, legs, and core. A functional, full-body exercise!
The Side-Step Fly mainly works the chest and back, with help from the core. No equipment needed: it uses just your bodyweight.
Side-Step Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Boxer Muscle (serratus anterior)
Secondary
Obliques; Lats (latissimus dorsi)
Side-Step Fly Variations and Alternatives
How to do the Side-Step Fly
Start by standing straight with your feet shoulder-width apart and your arms extended out to the sides at shoulder height.
Perform a side step to the right by stepping out with your right foot and bringing your left foot to meet it, maintaining your arms outstretched.
Once your feet are together, quickly step out to the left with your left foot, bringing the right foot to meet it, all while keeping your arms raised to the sides.
Continue this side-to-side stepping motion for a designated number of repetitions or time, focusing on maintaining a quick pace and keeping the arms lifted at shoulder height throughout the movement.
During this exercise, make sure to keep your back straight and core engaged. This will not only help work your shoulder muscles with the arm movement but also engage your core, hips, and legs as you move side to side. It’s a functional move that can improve your lateral agility and strength in the supporting leg muscles.
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Side-Step Fly FAQs
What muscles does the Side-Step Fly work?
The Side-Step Fly mainly works the chest and back, with help from the core. The main muscles are the pectoralis major and serratus anterior.
What equipment do you need for the Side-Step Fly?
None. The Side-Step Fly is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Step Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Side-Step Fly variations and alternatives?
Similar exercises include the Arm Side-Step Swing, Side-Step Chest Fly, Front Step Fly and Side-Step Hand-Swipe.
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