How to do the Lateral Step with Chest Fly
- Stand with feet together, arms bent at shoulder height.
- Step one foot out wide, bending your knees slightly.
- Bring your forearms together in front of your face as you step.
- Step back in, open your arms, and switch sides.
Full technique — 6 steps
- Stand tall with feet together and raise your arms out to the sides with elbows bent 90 degrees at shoulder height.
- Keep your forearms vertical and your palms facing forward.
- Step one foot out wide to the side and bend both knees slightly.
- As you step, bring your forearms together in front of your face until your hands meet.
- Step the foot back in as your arms open back to the start position.
- Repeat to the other side, alternating sides at a steady pace.
Common mistakes
- Arms and feet out of sync
- Jumping instead of stepping
- Knees collapsing inward
- Leaning the torso toward the step
- Shrugging shoulders toward ears
Form cues
- Match arms to legs
- Knees point where feet point
- Squeeze forearms together
- Stay tall through torso
Quick answers
What muscles does the Lateral Step with Chest Fly work?
Primary: Chest 5/10, Quads 5/10. Also works: Front delts 4/10, Glutes 4/10, Hip abductors 3/10, Calves 3/10.
How many sets and reps of the Lateral Step with Chest Fly?
Strength: 2–3 sets of 12–16 reps, rest 45 s, 4–5 reps in reserve. Muscle growth: 2–3 sets of 16–20 reps, rest 45 s, 4 reps in reserve. Endurance: 2–4 sets of 20–40 reps, rest 30 s, 3–4 reps in reserve.
