Assisted Dips vs Standing Dumbbell Fly
Maximizing Your Chest Workout Plan
Contents
Planfit users log Assisted Dips more often — 13,620 sessions vs 322. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Assisted Dips and Standing Dumbbell Fly for Better Comparison.
Planfit Users' Choice about Assisted Dips vs Standing Dumbbell Fly : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Assisted Dips more often — 13,620 sessions compared to 322 for Standing Dumbbell Fly.
Popularity is not the whole answer. Assisted Dips and Standing Dumbbell Fly differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Assisted Dips and Standing Dumbbell Fly Differ
| What differs | Assisted Dips | Standing Dumbbell Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, biceps, and front delts |
| Equipment | a machine | a dumbbell |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 13,620 sessions | 322 sessions |
How to 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 Comment
- If you go down too much, you could injure your shoulders, so please be careful.
If you want to know a detailed guide to Assisted Dips, alternative exercises, and its benefits, check it out here. Check out the Assisted Dips Guide page of our blog!
How to Standing Dumbbell Fly
Standing Dumbbell Fly muscles worked: Chest
Form
- 1. While keeping your elbow angle, open your arms to the sides and back, opening up your chest.
- 2. When you feel a stretch in your chest, pause, then bring your arms inward, bringing the dumbbells close together in front of your chest.
- 3. Feel the contraction in the center of your chest, hold briefly, then slowly open your arms again and return to the starting position.
- 4. Engage your core and repeat, making sure your upper body does not lean backward.
Coach's Comment
- 1. Focus on the movement with a lighter weight.
- 2. Don’t arch your back. Keep your torso facing forward.
- 3. Keep a slight bend in your elbows.
If you want to know a detailed guide to Standing Dumbbell Fly, alternative exercises, and its benefits, check it out here. Check out the Standing Dumbbell Fly Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Assisted Dips or Standing Dumbbell Fly?
Planfit users log Assisted Dips more often — 13,620 sessions against 322 for Standing Dumbbell 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 Standing Dumbbell Fly work the same muscles?
Not quite. Assisted Dips loads chest, triceps, and front delts, and Standing Dumbbell Fly loads chest, biceps, and front delts.
What equipment do Assisted Dips and Standing Dumbbell Fly need?
Assisted Dips needs a machine, and Standing Dumbbell Fly needs a dumbbell.
Which is easier to start with?
Assisted Dips is the easier place to start. Move to Standing Dumbbell Fly once your form holds up.
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