Bench Cable Fly vs Assisted Dips
Which one fits your Chest workout plan?
Contents
Planfit users log Assisted Dips more often — 13,621 sessions vs 49. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Bench Cable Fly and Assisted Dips and pick the one that fits your Chest workout.
Bench Cable Fly vs Assisted Dips: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Assisted Dips more often — 13,621 sessions compared to 49 for Bench Cable Fly.
What most people do isn't always what fits you. Bench Cable Fly and Assisted Dips differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Bench Cable Fly and Assisted Dips Differ
| What differs | Bench Cable Fly | Assisted Dips |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, triceps, and front delts |
| Machine type | cable-driven | pin-loaded |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 49 sessions | 13,621 sessions |
How to Do Bench Cable Fly
Bench Cable Fly Muscles Worked: Chest
Form
- 1. Please lower your hands to chest height with your arms slightly bent.
- 2. Slowly raise your hands to return to the starting position.
Coach's Tips
- 1. Please use light weights as this exercise can put strain on the shoulders.
- 2. If you experience shoulder pain, please stop and switch to a different exercise.
- 3. Be careful not to fully extend your arms.
For a full Bench Cable Fly guide with alternatives and benefits, see the Bench Cable Fly exercise guide.
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.
Frequently Asked Questions
Which is better for Chest, Bench Cable Fly or Assisted Dips?
Planfit users log Assisted Dips more often — 13,621 sessions against 49 for Bench Cable Fly. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Bench Cable Fly and Assisted Dips work the same muscles?
Not quite. Bench Cable Fly loads chest, biceps, and front delts, and Assisted Dips loads chest, triceps, and front delts.
What equipment do Bench Cable Fly and Assisted Dips need?
Bench Cable Fly needs a machine, and Assisted Dips needs a machine.
Which is easier to start with?
Assisted Dips is the easier place to start. Move to Bench Cable Fly once your form holds up.
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