Dumbbell Fly vs Dips
Which one fits your Chest workout plan?
Contents
Dips works multiple joints at once, Dumbbell Fly isolates — difficulty 4 of 5 vs 4. See which fits your Chest day.
Compare the benefits of Dumbbell Fly and Dips and pick the one that fits your Chest workout.
Dumbbell Fly vs Dips: 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 6,000 for Dumbbell Fly.
What most people do isn't always what fits you. Dumbbell Fly and Dips differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dumbbell Fly and Dips Differ
| What differs | Dumbbell Fly | Dips |
|---|---|---|
| Muscles worked | chest, biceps, and front delts | chest, triceps, and front delts |
| Equipment | a dumbbell | a dip bar |
| Difficulty | 4 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 6,000 sessions | 9,623 sessions |
How to Do Dumbbell Fly
Dumbbell Fly Muscles Worked: Chest
Form
- 1. Slightly bend your arms and lower the dumbbells to chest height.
- 2. Slowly lift the dumbbells back to the starting position.
Coach's Tips
- 1. Please use light weights as this exercise can put strain on your shoulders.
- 2. If you experience shoulder pain, please stop and switch to another exercise.
- 3. Be careful not to fully extend your arms.
For a full Dumbbell Fly guide with alternatives and benefits, see the Dumbbell Fly exercise guide.
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.
Frequently Asked Questions
Which is better for Chest, Dumbbell Fly or 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.
Do Dumbbell Fly and Dips work the same muscles?
Not quite. Dumbbell Fly loads chest, biceps, and front delts, and Dips loads chest, triceps, and front delts.
What equipment do Dumbbell Fly and Dips need?
Dumbbell Fly needs a dumbbell, and Dips needs a dip bar.
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