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Chest · Body Weight
Chest Fly Side Step
Chest Fly Side Step is an intermediate isolation strength exercise that works the pectorals (chest), with the shoulders and upper back assisting. It needs only a step. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Chest · Pectoralis Major
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Shoulders · Deltoids
- Upper Back · Rhomboids
How to do Chest Fly Side Step
- Begin by standing with your feet shoulder-width apart, arms bent at 90 degrees, and your elbows open wide at shoulder height.
- Step your right foot out to the side, bending your right knee slightly as you bring your elbows together in front of you until they are close together and back.
- Return to the starting position by stepping your left foot out to the side while repeating the fly motion with your arms.
- Repeat the movement alternating sides for the desired number of repetitions.
Form tips
- Perform the movement slowly and with control to maximize muscle activation and prevent injury.
- Ensure your arms remain bent at the elbows throughout the chest fly motion.
- Focus on squeezing your chest muscles as you bring your elbows together in front of you.
Chest Fly Side Step alternatives
More pectorals exercises
Chest Fly Side Step FAQ
What muscles does Chest Fly Side Step work?
Chest Fly Side Step mainly works the pectorals in the chest (Pectoralis Major and Quadriceps Femoris). The shoulders and upper back work as secondary muscles.
What equipment do you need for Chest Fly Side Step?
You need only a step.
How many sets and reps of Chest Fly Side Step should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Chest Fly Side Step good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Chest Fly Side Step burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Chest Fly Side Step?
Other exercises for the pectorals include Band Chest Fly, Suspension Trainer With Grips Chest Fly, Band Low Chest Fly and Kettlebell Single Arm Chest Fly.
For developers
Use Chest Fly Side Step in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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