Dips vs Standing Fly
Which one fits your Chest workout plan?
Contents
Dips works multiple joints at once, Standing Fly isolates — difficulty 4 of 5 vs 1. See which fits your Chest day.
Compare the benefits of Dips and Standing Fly and pick the one that fits your Chest workout.
Dips vs Standing 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 1,148 for Standing Fly.
What most people do isn't always what fits you. Dips and Standing 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 Standing Fly Differ
| What differs | Dips | Standing Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a dip bar | bodyweight only |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 9,623 sessions | 1,148 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 Standing Fly
Standing Fly Muscles Worked: Chest
Form
- 1. Stand and hold the dumbbells with your arms extended.
- 2. Perform a chest fly by spreading your arms to the sides.
- 3. Slowly return your arms to the original position.
Coach's Tips
- Keep your upper body straight.
For a full Standing Fly guide with alternatives and benefits, see the Standing Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Dips or Standing Fly?
Planfit users log Dips more often — 9,623 sessions against 1,148 for Standing Fly. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dips and Standing Fly work the same muscles?
Not quite. Dips loads chest, triceps, and front delts, and Standing Fly loads .
What equipment do Dips and Standing Fly need?
Dips needs a dip bar, and Standing Fly needs bodyweight only.
Which is easier to start with?
Standing Fly is the easier place to start. Move to Dips once your form holds up.
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