Chest Fly Side Step

Muscles worked

Setup

1. Stand with your feet hip-width apart, positioned to the side of an aerobic step.
2. Extend your arms out to your sides at shoulder height, palms facing forward, with a slight bend in the elbows.
3. Engage your core and maintain an upright, neutral spine.

How to do it

1. Step laterally onto the center of the step with your inside foot, while simultaneously bringing your hands together in front of your chest in a controlled 'fly' motion.
2. Exhale as you step up and squeeze your chest muscles at the peak of the movement.
3. Step back down to the starting position while opening your arms back out to the sides in a wide 'T' shape.
4. Inhale during the reset, then repeat the movement by stepping with the opposite foot or alternating sides as prescribed.
5. Maintain a steady, rhythmic tempo throughout the set.

Form checklist

• Keep a slight, fixed bend in the elbows to protect the joints.
• Ensure your entire foot is planted firmly on the step to avoid slipping.
• Keep your shoulders pulled down and away from your ears.
• Avoid leaning forward; keep your torso vertical throughout the step.
• Control the arms on the way back out; do not let them fly past your shoulders.

Pro tips

• Focus on the mind-muscle connection by imagining you are hugging a large tree to maximize pectoral activation.
• Drive through the heel of the stepping foot to increase glute and quadriceps engagement.
• Keep your movements fluid and synchronized to improve total-body coordination.

Make it harder

• Hold light dumbbells or wear wrist weights to increase the resistance on the chest and deltoids.
• Increase the height of the step or add a squat after stepping back down to increase lower body intensity.

Frequently asked

What muscles does the chest fly side step work?

The chest fly side step primarily targets the glutes, pectorals, and quadriceps, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the chest fly side step?

The chest fly side step requires no equipment — just your body weight.

Is the chest fly side step good for beginners?

Yes. The chest fly side step is a beginner-friendly movement and a strong foundation to build on.

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