Weighted Dips vs Arm Crossover
Which one fits your Chest workout plan?
Contents
Arm Crossover is the easier place to start — difficulty 1 of 5 vs 5. Compare Chest form cues and when to progress.
Compare the benefits of Weighted Dips and Arm Crossover and pick the one that fits your Chest workout.
Weighted Dips vs Arm Crossover: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Arm Crossover more often — 461 sessions compared to 371 for Weighted Dips.
What most people do isn't always what fits you. Weighted Dips and Arm Crossover differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Weighted Dips and Arm Crossover Differ
| What differs | Weighted Dips | Arm Crossover |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a dip bar | bodyweight only |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 371 sessions | 461 sessions |
How to Do Weighted Dips
Weighted 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
- 1. This is a very advanced exercise, so please try it when dips are too easy for you.
- 2. Be careful not to go down too much, as it can injure your shoulders.
For a full Weighted Dips guide with alternatives and benefits, see the Weighted Dips exercise guide.
How to Do Arm Crossover
Arm Crossover Muscles Worked: Chest
Form
- 1. Stand and cross your arms in front of your chest.
- 2. Cross over by moving one arm over your chest at a time.
- 3. Repeat the exercise.
Coach's Tips
- Keep your upper body straight.
For a full Arm Crossover guide with alternatives and benefits, see the Arm Crossover exercise guide.
Frequently Asked Questions
Which is better for Chest, Weighted Dips or Arm Crossover?
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 Weighted Dips and Arm Crossover work the same muscles?
Not quite. Weighted Dips loads chest, triceps, and front delts, and Arm Crossover loads .
What equipment do Weighted Dips and Arm Crossover need?
Weighted Dips needs a dip bar, and Arm Crossover needs bodyweight only.
Which is easier to start with?
Arm Crossover is the easier place to start. Move to Weighted Dips once your form holds up.
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