Weighted Dips vs Criss Cross Arm Lift
Which one fits your Chest workout plan?
Contents
Criss Cross Arm Lift 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 Criss Cross Arm Lift and pick the one that fits your Chest workout.
Weighted Dips vs Criss Cross Arm Lift: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Criss Cross Arm Lift more often — 423 sessions compared to 371 for Weighted Dips.
What most people do isn't always what fits you. Weighted Dips and Criss Cross Arm Lift 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 Criss Cross Arm Lift Differ
| What differs | Weighted Dips | Criss Cross Arm Lift |
|---|---|---|
| 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 | 423 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 Criss Cross Arm Lift
Criss Cross Arm Lift Muscles Worked: Chest
Form
- 1. Cross your arms in front of your chest.
- 2. Raise your arms to the side.
- 3. Slowly return to the original position.
Coach's Tips
- Straighten your arms.
For a full Criss Cross Arm Lift guide with alternatives and benefits, see the Criss Cross Arm Lift exercise guide.
Frequently Asked Questions
Which is better for Chest, Weighted Dips or Criss Cross Arm Lift?
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 Criss Cross Arm Lift work the same muscles?
Not quite. Weighted Dips loads chest, triceps, and front delts, and Criss Cross Arm Lift loads .
What equipment do Weighted Dips and Criss Cross Arm Lift need?
Weighted Dips needs a dip bar, and Criss Cross Arm Lift needs bodyweight only.
Which is easier to start with?
Criss Cross Arm Lift is the easier place to start. Move to Weighted Dips once your form holds up.
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