Assisted Dips vs Jackhammer Pushdown
Which one fits your Chest workout plan?
Contents
Planfit users log Assisted Dips more often — 13,620 sessions vs 13. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Assisted Dips and Jackhammer Pushdown and pick the one that fits your Chest workout.
Assisted Dips vs Jackhammer Pushdown: 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 13 for Jackhammer Pushdown.
What most people do isn't always what fits you. Assisted Dips and Jackhammer Pushdown 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 Jackhammer Pushdown Differ
| What differs | Assisted Dips | Jackhammer Pushdown |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest and triceps |
| Machine type | pin-loaded | cable-driven |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 13,620 sessions | 13 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 Jackhammer Pushdown
Jackhammer Pushdown Muscles Worked: Chest
Form
- 1. Keep your elbow fixed and push the handle down to straighten your arm.
- 2. Hold the feeling of contraction in your triceps at the bottom position for a moment.
- 3. While keeping your elbow from moving back, slowly return the handle to the starting position.
- 4. Repeat the same motion smoothly without any bouncing.
Coach's Tips
- 1. Keep your elbows fixed so they don't move back and forth, and be careful not to push with your shoulders.
- 2. Keep your wrists straight so they don't bend.
- 3. Avoid weights that are too heavy to the point of compromising your form.
For a full Jackhammer Pushdown guide with alternatives and benefits, see the Jackhammer Pushdown exercise guide.
Frequently Asked Questions
Which is better for Chest, Assisted Dips or Jackhammer Pushdown?
Planfit users log Assisted Dips more often — 13,620 sessions against 13 for Jackhammer Pushdown. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Assisted Dips and Jackhammer Pushdown work the same muscles?
Not quite. Assisted Dips loads chest, triceps, and front delts, and Jackhammer Pushdown loads chest and triceps.
What equipment do Assisted Dips and Jackhammer Pushdown need?
Assisted Dips needs a machine, and Jackhammer Pushdown needs a machine.
Which is easier to start with?
Assisted Dips is the easier place to start. Move to Jackhammer Pushdown once your form holds up.
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