Dips vs Lying Floor Fly
Which one fits your Chest workout plan?
Contents
Dips works multiple joints at once, Lying Floor Fly isolates — difficulty 4 of 5 vs 2. See which fits your Chest day.
Compare the benefits of Dips and Lying Floor Fly and pick the one that fits your Chest workout.
Dips vs Lying Floor 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 1,118 for Lying Floor Fly.
What most people do isn't always what fits you. Dips and Lying Floor 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 Lying Floor Fly Differ
| What differs | Dips | Lying Floor Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a dip bar | bodyweight only |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 9,623 sessions | 1,118 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 Lying Floor Fly
Lying Floor Fly Muscles Worked: Chest
Form
- 1. Lie on the floor and stretch your arms to the sides.
- 2. Perform a chest fly by spreading your arms.
- 3. Slowly return your arms to the original position.
Coach's Tips
- Keep your upper body straight.
For a full Lying Floor Fly guide with alternatives and benefits, see the Lying Floor Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Dips or Lying Floor Fly?
Planfit users log Dips more often — 9,623 sessions against 1,118 for Lying Floor Fly. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dips and Lying Floor Fly work the same muscles?
Not quite. Dips loads chest, triceps, and front delts, and Lying Floor Fly loads .
What equipment do Dips and Lying Floor Fly need?
Dips needs a dip bar, and Lying Floor Fly needs bodyweight only.
Which is easier to start with?
Lying Floor Fly is the easier place to start. Move to Dips once your form holds up.
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