Weighted Dips vs Spoto Press
Which one fits your Chest workout plan?
Contents
Planfit users log Weighted Dips more often — 371 sessions vs 4. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Weighted Dips and Spoto Press and pick the one that fits your Chest workout.
Weighted Dips vs Spoto Press: 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 4 for Spoto Press.
What most people do isn't always what fits you. Weighted Dips and Spoto Press 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 Spoto Press Differ
| What differs | Weighted Dips | Spoto Press |
|---|---|---|
| Equipment | a dip bar | a barbell |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 371 sessions | 4 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 Spoto Press
Spoto Press Muscles Worked: Chest
Form
- 1. Slowly lower the bar and stop a few centimeters above your chest (keeping it from touching your chest).
- 2. Hold that position for about 1 second while maintaining tension in your chest and arms.
- 3. Push the bar back up with your chest strength to return to the starting position.
- 4. Repeat in the same rhythm without any bouncing.
Coach's Tips
- 1. Do not use rebound in the stopping phase; rely solely on muscle strength.
- 2. Instead of being greedy for weight, start with a manageable load that you can control.
- 3. Keep your core tight to prevent excessive bending of the back, and if possible, work with a spotter.
For a full Spoto Press guide with alternatives and benefits, see the Spoto Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Weighted Dips or Spoto Press?
Planfit users log Weighted Dips more often — 371 sessions against 4 for Spoto Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Weighted Dips and Spoto Press need?
Weighted Dips needs a dip bar, and Spoto Press needs a barbell.
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