Knee Push Up vs Assisted Dips
Which one fits your Chest workout plan?
Contents
Planfit users log Assisted Dips more often — 13,621 sessions vs 2,891. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Knee Push Up and Assisted Dips and pick the one that fits your Chest workout.
Knee Push Up 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 2,891 for Knee Push Up.
What most people do isn't always what fits you. Knee Push Up 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 Knee Push Up and Assisted Dips Differ
| What differs | Knee Push Up | Assisted Dips |
|---|---|---|
| Equipment | bodyweight only | a machine |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 2,891 sessions | 13,621 sessions |
How to Do Knee Push Up
Knee Push Up Muscles Worked: Chest
Form
- 1. Please lower yourself until your chest is just about to touch the floor.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Engage your chest and return to the starting position.
Coach's Tips
- 1. Please go down only as much as you can without straining your shoulders.
- 2. Keep your core engaged to prevent your hips from dropping.
For a full Knee Push Up guide with alternatives and benefits, see the Knee Push Up 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, Knee Push Up or Assisted Dips?
Planfit users log Assisted Dips more often — 13,621 sessions against 2,891 for Knee Push Up. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Knee Push Up and Assisted Dips need?
Knee Push Up needs bodyweight only, and Assisted Dips needs a machine.
Which is easier to start with?
Assisted Dips is the easier place to start. Move to Knee Push Up once your form holds up.
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