Bench Cable Fly vs Weighted Dips
Which one fits your Chest workout plan?
Contents
Planfit users log Weighted Dips more often — 371 sessions vs 49. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Bench Cable Fly and Weighted Dips and pick the one that fits your Chest workout.
Bench Cable Fly vs Weighted Dips: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Weighted Dips more often — 371 sessions compared to 49 for Bench Cable Fly.
What most people do isn't always what fits you. Bench Cable Fly and Weighted 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 Weighted Dips Differ
| What differs | Bench Cable Fly | Weighted Dips |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, triceps, and front delts |
| Equipment | a machine | a dip bar |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 49 sessions | 371 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 Weighted Dips
Weighted 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
- 1. This is a very advanced exercise, so please try it when dips are too easy for you.
- 2. Be careful not to go down too much, as it can injure your shoulders.
For a full Weighted Dips guide with alternatives and benefits, see the Weighted Dips exercise guide.
Frequently Asked Questions
Which is better for Chest, Bench Cable Fly or Weighted Dips?
Planfit users log Weighted Dips more often — 371 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 Weighted Dips work the same muscles?
Not quite. Bench Cable Fly loads chest, biceps, and front delts, and Weighted Dips loads chest, triceps, and front delts.
What equipment do Bench Cable Fly and Weighted Dips need?
Bench Cable Fly needs a machine, and Weighted Dips needs a dip bar.
Which is easier to start with?
Bench Cable Fly is the easier place to start. Move to Weighted Dips once your form holds up.
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