About this exercise
The Chest Fly Side Step is a dynamic cardio drill that combines lateral shuffling with a bodyweight chest-fly arm swing. It elevates the heart rate while engaging the chest, shoulders, and legs simultaneously.
Chest Fly Side Step
Step by step instructions, muscle activation and variants for the Chest Fly Side Step.
EasyFront shouldersMiddle chest
How to Perform
- Stand with feet together and arms extended out to your sides at shoulder height, palms facing forward
- Step one foot out to the side and simultaneously bring both arms together in front of your chest in a fly motion
- Step the trailing foot to meet the leading foot, returning your arms back out to the starting position
- Continue stepping in the same direction for the desired number of reps, then switch sides
- Keep a slight bend in the elbows throughout the arm motion
- Maintain an upright chest and engaged core during all steps
- Move at a brisk, rhythmic pace to maximise the cardio benefit
Muscle Activation
Primary
Front shouldersMiddle chest
Secondary
QuadricepsCore
About the Chest Fly Side Step
The Chest Fly Side Step is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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