Dips vs Assisted Dips
Which one fits your Chest workout plan?
Contents
Assisted Dips is the easier place to start — difficulty 1 of 5 vs 4. Compare Chest form cues and when to progress.
Compare the benefits of Dips and Assisted Dips and pick the one that fits your Chest workout.
Dips 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 9,623 for Dips.
What most people do isn't always what fits you. Dips 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 Dips and Assisted Dips Differ
| What differs | Dips | Assisted Dips |
|---|---|---|
| Equipment | a dip bar | a machine |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 9,623 sessions | 13,621 sessions |
How to Do Dips
Dips Muscles Worked: Chest
Form
- 1. Please slowly lower down while keeping your shoulders fixed down.
- 2. If you go down too much, you might 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. If you are significantly overweight, it may put strain on your shoulders, so please substitute with other exercises.
- 2. Be careful not to go down too much, as it can injure your shoulders.
For a full Dips guide with alternatives and benefits, see the Dips 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, Dips or Assisted Dips?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Chest, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Dips and Assisted Dips need?
Dips needs a dip bar, and Assisted Dips needs a machine.
Which is easier to start with?
Assisted Dips is the easier place to start. Move to Dips once your form holds up.
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