Weighted Dips vs Jackhammer Pushdown
Which one fits your Chest workout plan?
Contents
Planfit users log Weighted Dips more often — 371 sessions vs 13. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Weighted Dips and Jackhammer Pushdown and pick the one that fits your Chest workout.
Weighted Dips vs Jackhammer Pushdown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Weighted Dips more often — 371 sessions compared to 13 for Jackhammer Pushdown.
What most people do isn't always what fits you. Weighted Dips and Jackhammer Pushdown 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 Jackhammer Pushdown Differ
| What differs | Weighted Dips | Jackhammer Pushdown |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest and triceps |
| Equipment | a dip bar | a machine |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 371 sessions | 13 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 Jackhammer Pushdown
Jackhammer Pushdown Muscles Worked: Chest
Form
- 1. Keep your elbow fixed and push the handle down to straighten your arm.
- 2. Hold the feeling of contraction in your triceps at the bottom position for a moment.
- 3. While keeping your elbow from moving back, slowly return the handle to the starting position.
- 4. Repeat the same motion smoothly without any bouncing.
Coach's Tips
- 1. Keep your elbows fixed so they don't move back and forth, and be careful not to push with your shoulders.
- 2. Keep your wrists straight so they don't bend.
- 3. Avoid weights that are too heavy to the point of compromising your form.
For a full Jackhammer Pushdown guide with alternatives and benefits, see the Jackhammer Pushdown exercise guide.
Frequently Asked Questions
Which is better for Chest, Weighted Dips or Jackhammer Pushdown?
Planfit users log Weighted Dips more often — 371 sessions against 13 for Jackhammer Pushdown. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Weighted Dips and Jackhammer Pushdown work the same muscles?
Not quite. Weighted Dips loads chest, triceps, and front delts, and Jackhammer Pushdown loads chest and triceps.
What equipment do Weighted Dips and Jackhammer Pushdown need?
Weighted Dips needs a dip bar, and Jackhammer Pushdown needs a machine.
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