Assisted Dips vs Band Chest Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Assisted Dips more often — 13,620 sessions vs 239. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Assisted Dips and Band Chest Fly and pick the one that fits your Chest workout.
Assisted Dips vs Band Chest Fly: 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 239 for Band Chest Fly.
What most people do isn't always what fits you. Assisted Dips and Band Chest Fly 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 Band Chest Fly Differ
| What differs | Assisted Dips | Band Chest Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest and biceps |
| Equipment | a machine | a resistance band |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 13,620 sessions | 239 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 Band Chest Fly
Band Chest Fly Muscles Worked: Chest
Form
- 1. Hold the band with both hands, standing with your feet shoulder-width apart.
- 2. Spread your arms to the sides and bring the band together in front of your chest.
- 3. Slowly open your arms and return to the original position.
Coach's Tips
- 1. With your arms slightly bent, bring your hands together using your chest muscles.
- 2. Slowly return to the starting position.
For a full Band Chest Fly guide with alternatives and benefits, see the Band Chest Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Assisted Dips or Band Chest Fly?
Planfit users log Assisted Dips more often — 13,620 sessions against 239 for Band Chest Fly. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Assisted Dips and Band Chest Fly work the same muscles?
Not quite. Assisted Dips loads chest, triceps, and front delts, and Band Chest Fly loads chest and biceps.
What equipment do Assisted Dips and Band Chest Fly need?
Assisted Dips needs a machine, and Band Chest Fly needs a resistance band.
Which is easier to start with?
Assisted Dips is the easier place to start. Move to Band Chest Fly once your form holds up.
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