Weighted Dips vs Lying Floor Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Lying Floor Fly more often — 1,118 sessions vs 371. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Weighted Dips and Lying Floor Fly and pick the one that fits your Chest workout.
Weighted Dips vs Lying Floor Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Lying Floor Fly more often — 1,118 sessions compared to 371 for Weighted Dips.
What most people do isn't always what fits you. Weighted Dips and Lying Floor Fly 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 Lying Floor Fly Differ
| What differs | Weighted Dips | Lying Floor Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a dip bar | bodyweight only |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 371 sessions | 1,118 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 Lying Floor Fly
Lying Floor Fly Muscles Worked: Chest
Form
- 1. Lie on the floor and stretch your arms to the sides.
- 2. Perform a chest fly by spreading your arms.
- 3. Slowly return your arms to the original position.
Coach's Tips
- Keep your upper body straight.
For a full Lying Floor Fly guide with alternatives and benefits, see the Lying Floor Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Weighted Dips or Lying Floor Fly?
Planfit users log Lying Floor Fly more often — 1,118 sessions against 371 for Weighted Dips. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Weighted Dips and Lying Floor Fly work the same muscles?
Not quite. Weighted Dips loads chest, triceps, and front delts, and Lying Floor Fly loads .
What equipment do Weighted Dips and Lying Floor Fly need?
Weighted Dips needs a dip bar, and Lying Floor Fly needs bodyweight only.
Which is easier to start with?
Lying Floor Fly is the easier place to start. Move to Weighted Dips once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
