Assisted Dips vs Spoto Press
Which one fits your Chest workout plan?
Contents
Planfit users log Assisted Dips more often — 13,620 sessions vs 4. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Assisted Dips and Spoto Press and pick the one that fits your Chest workout.
Assisted Dips vs Spoto 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 4 for Spoto Press.
What most people do isn't always what fits you. Assisted Dips and Spoto 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 Spoto Press Differ
| What differs | Assisted Dips | Spoto Press |
|---|---|---|
| Equipment | a machine | a barbell |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 13,620 sessions | 4 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 Spoto Press
Spoto Press Muscles Worked: Chest
Form
- 1. Slowly lower the bar and stop a few centimeters above your chest (keeping it from touching your chest).
- 2. Hold that position for about 1 second while maintaining tension in your chest and arms.
- 3. Push the bar back up with your chest strength to return to the starting position.
- 4. Repeat in the same rhythm without any bouncing.
Coach's Tips
- 1. Do not use rebound in the stopping phase; rely solely on muscle strength.
- 2. Instead of being greedy for weight, start with a manageable load that you can control.
- 3. Keep your core tight to prevent excessive bending of the back, and if possible, work with a spotter.
For a full Spoto Press guide with alternatives and benefits, see the Spoto Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Assisted Dips or Spoto Press?
Planfit users log Assisted Dips more often — 13,620 sessions against 4 for Spoto 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 Spoto Press need?
Assisted Dips needs a machine, and Spoto Press needs a barbell.
Which is easier to start with?
Assisted Dips is the easier place to start. Move to Spoto Press once your form holds up.
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