Assisted Dips vs Alternate Dumbbell Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Assisted Dips more often — 13,620 sessions vs 3. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Assisted Dips and Alternate Dumbbell Bench Press and pick the one that fits your Chest workout.
Assisted Dips vs Alternate Dumbbell Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Assisted Dips more often — 13,620 sessions compared to 3 for Alternate Dumbbell Bench Press.
What most people do isn't always what fits you. Assisted Dips and Alternate Dumbbell Bench Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Assisted Dips and Alternate Dumbbell Bench Press Differ
| What differs | Assisted Dips | Alternate Dumbbell Bench Press |
|---|---|---|
| Equipment | a machine | a dumbbell |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 13,620 sessions | 3 sessions |
How to Do Assisted Dips
Assisted Dips Muscles Worked: Chest
Form
- 1. Please slowly lower down while keeping your shoulders fixed down.
- 2. If you go down too much, you may injure your shoulders, so please gradually increase your range of motion.
- 3. Return to the starting position while engaging your core.
Coach's Tips
- If you go down too much, you could injure your shoulders, so please be careful.
For a full Assisted Dips guide with alternatives and benefits, see the Assisted Dips exercise guide.
How to Do Alternate Dumbbell Bench Press
Alternate Dumbbell Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the dumbbell to the side of your chest while bending your elbow.
- 2. When the dumbbell reaches chest height, push it back up using your chest strength to return to the starting position.
- 3. Lower and raise the opposite arm in the same manner.
- 4. Alternate between both arms and repeat in a rhythmic manner.
Coach's Tips
- 1. Keep your center stable so that the trajectory of both dumbbells doesn't wobble.
- 2. Avoid excessively arching your shoulders back, and if you have shoulder pain, reduce your range of motion.
- 3. Instead of being greedy for weight, focus on controlling both sides at the same speed.
For a full Alternate Dumbbell Bench Press guide with alternatives and benefits, see the Alternate Dumbbell Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Assisted Dips or Alternate Dumbbell Bench Press?
Planfit users log Assisted Dips more often — 13,620 sessions against 3 for Alternate Dumbbell Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Assisted Dips and Alternate Dumbbell Bench Press need?
Assisted Dips needs a machine, and Alternate Dumbbell Bench Press needs a dumbbell.
Which is easier to start with?
Assisted Dips is the easier place to start. Move to Alternate Dumbbell Bench Press once your form holds up.
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