Dips vs Bench Cable Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Dips more often — 9,623 sessions vs 49. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dips and Bench Cable Fly and pick the one that fits your Chest workout.
Dips vs Bench Cable Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dips more often — 9,623 sessions compared to 49 for Bench Cable Fly.
What most people do isn't always what fits you. Dips and Bench Cable Fly 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 Bench Cable Fly Differ
| What differs | Dips | Bench Cable Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, biceps, and front delts |
| Equipment | a dip bar | a machine |
| Difficulty | 4 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 9,623 sessions | 49 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 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.
Frequently Asked Questions
Which is better for Chest, Dips or Bench Cable Fly?
Planfit users log Dips more often — 9,623 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 Dips and Bench Cable Fly work the same muscles?
Not quite. Dips loads chest, triceps, and front delts, and Bench Cable Fly loads chest, biceps, and front delts.
What equipment do Dips and Bench Cable Fly need?
Dips needs a dip bar, and Bench Cable Fly needs a machine.
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