Weighted Dips vs Lying Floor Fly
Maximizing 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.
Customize Your Chest Workout: Explore the Benefits of Weighted Dips and Lying Floor Fly for Better Comparison.
Planfit Users' Choice about Weighted Dips vs Lying Floor Fly : Which is Better?
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.
Popularity is not the whole answer. Weighted Dips and Lying Floor Fly differ in the muscles they load, 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 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 Comment
- 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.
If you want to know a detailed guide to Weighted Dips, alternative exercises, and its benefits, check it out here. Check out the Weighted Dips Guide page of our blog!
How to 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 Comment
- Keep your upper body straight.
If you want to know a detailed guide to Lying Floor Fly, alternative exercises, and its benefits, check it out here. Check out the Lying Floor Fly Guide page of our blog!
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.
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