Weighted Dips vs Criss Cross Arm Prayer Push
Which one fits your Chest workout plan?
Contents
Criss Cross Arm Prayer Push 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 Prayer Push and pick the one that fits your Chest workout.
Weighted Dips vs Criss Cross Arm Prayer Push: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Criss Cross Arm Prayer Push more often — 466 sessions compared to 371 for Weighted Dips.
What most people do isn't always what fits you. Weighted Dips and Criss Cross Arm Prayer Push 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 Prayer Push Differ
| What differs | Weighted Dips | Criss Cross Arm Prayer Push |
|---|---|---|
| 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 | 466 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 Prayer Push
Criss Cross Arm Prayer Push Muscles Worked: Chest
Form
- 1. Cross your arms in front of your chest and bring your hands together.
- 2. Perform a push by pushing your arms out.
- 3. Slowly return to the original position.
Coach's Tips
- Keep your upper body straight.
For a full Criss Cross Arm Prayer Push guide with alternatives and benefits, see the Criss Cross Arm Prayer Push exercise guide.
Frequently Asked Questions
Which is better for Chest, Weighted Dips or Criss Cross Arm Prayer Push?
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 Prayer Push work the same muscles?
Not quite. Weighted Dips loads chest, triceps, and front delts, and Criss Cross Arm Prayer Push loads .
What equipment do Weighted Dips and Criss Cross Arm Prayer Push need?
Weighted Dips needs a dip bar, and Criss Cross Arm Prayer Push needs bodyweight only.
Which is easier to start with?
Criss Cross Arm Prayer Push is the easier place to start. Move to Weighted Dips once your form holds up.
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