Assisted Dips vs Lying Floor Fly
Which one fits your Chest workout plan?
Contents
Assisted Dips works multiple joints at once, Lying Floor Fly isolates — difficulty 1 of 5 vs 2. See which fits your Chest day.
Compare the benefits of Assisted Dips and Lying Floor Fly and pick the one that fits your Chest workout.
Assisted Dips vs Lying Floor 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 1,118 for Lying Floor Fly.
What most people do isn't always what fits you. Assisted Dips and Lying Floor 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 Lying Floor Fly Differ
| What differs | Assisted Dips | Lying Floor Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a machine | bodyweight only |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 13,620 sessions | 1,118 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 Lying Floor Fly
Lying Floor Fly Muscles Worked: Chest
Form
- 1. Lie on the floor and stretch your arms to the sides.
- 2. Perform a chest fly by spreading your arms.
- 3. Slowly return your arms to the original position.
Coach's Tips
- Keep your upper body straight.
For a full Lying Floor Fly guide with alternatives and benefits, see the Lying Floor Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Assisted Dips or Lying Floor Fly?
Planfit users log Assisted Dips more often — 13,620 sessions against 1,118 for Lying Floor 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 Lying Floor Fly work the same muscles?
Not quite. Assisted Dips loads chest, triceps, and front delts, and Lying Floor Fly loads .
What equipment do Assisted Dips and Lying Floor Fly need?
Assisted Dips needs a machine, and Lying Floor Fly needs bodyweight only.
Which is easier to start with?
Assisted Dips is the easier place to start. Move to Lying Floor Fly once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
