Assisted Dips vs Standing Fly
Which one fits your Chest workout plan?
Contents
Assisted Dips works multiple joints at once, Standing Fly isolates — difficulty 1 of 5 vs 1. See which fits your Chest day.
Compare the benefits of Assisted Dips and Standing Fly and pick the one that fits your Chest workout.
Assisted Dips vs Standing 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 1,148 for Standing Fly.
What most people do isn't always what fits you. Assisted Dips and Standing 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 Standing Fly Differ
| What differs | Assisted Dips | Standing Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a machine | bodyweight only |
| Difficulty | 1 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 13,620 sessions | 1,148 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 Standing Fly
Standing Fly Muscles Worked: Chest
Form
- 1. Stand and hold the dumbbells with your arms extended.
- 2. Perform a chest fly by spreading your arms to the sides.
- 3. Slowly return your arms to the original position.
Coach's Tips
- Keep your upper body straight.
For a full Standing Fly guide with alternatives and benefits, see the Standing Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Assisted Dips or Standing Fly?
Planfit users log Assisted Dips more often — 13,620 sessions against 1,148 for Standing 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 Fly work the same muscles?
Not quite. Assisted Dips loads chest, triceps, and front delts, and Standing Fly loads .
What equipment do Assisted Dips and Standing Fly need?
Assisted Dips needs a machine, and Standing Fly needs bodyweight only.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
