Weighted Dips vs Standing Alternate Chest Fly
Which one fits your Chest workout plan?
Contents
Standing Alternate Chest Fly is the easier place to start — difficulty 3 of 5 vs 5. Compare Chest form cues and when to progress.
Compare the benefits of Weighted Dips and Standing Alternate Chest Fly and pick the one that fits your Chest workout.
Weighted Dips vs Standing Alternate Chest Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Standing Alternate Chest Fly more often — 473 sessions compared to 371 for Weighted Dips.
What most people do isn't always what fits you. Weighted Dips and Standing Alternate Chest 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 Standing Alternate Chest Fly Differ
| What differs | Weighted Dips | Standing Alternate Chest Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a dip bar | bodyweight only |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 371 sessions | 473 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 Standing Alternate Chest Fly
Standing Alternate Chest Fly Muscles Worked: Chest
Form
- 1. Stand and hold the dumbbells with your arms extended.
- 2. Perform chest flies alternately.
- 3. Repeat the exercise.
Coach's Tips
- Keep your arms straight.
For a full Standing Alternate Chest Fly guide with alternatives and benefits, see the Standing Alternate Chest Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Weighted Dips or Standing Alternate Chest Fly?
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 Standing Alternate Chest Fly work the same muscles?
Not quite. Weighted Dips loads chest, triceps, and front delts, and Standing Alternate Chest Fly loads .
What equipment do Weighted Dips and Standing Alternate Chest Fly need?
Weighted Dips needs a dip bar, and Standing Alternate Chest Fly needs bodyweight only.
Which is easier to start with?
Standing Alternate Chest Fly is the easier place to start. Move to Weighted Dips once your form holds up.
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