Weighted Dips vs Standing Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Standing Fly more often — 1,148 sessions vs 371. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Weighted Dips and Standing Fly and pick the one that fits your Chest workout.
Weighted Dips vs Standing Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Standing Fly more often — 1,148 sessions compared to 371 for Weighted Dips.
What most people do isn't always what fits you. Weighted Dips and Standing 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 Fly Differ
| What differs | Weighted Dips | Standing Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a dip bar | bodyweight only |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 371 sessions | 1,148 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 Fly
Standing Fly Muscles Worked: Chest
Form
- 1. Stand and hold the dumbbells with your arms extended.
- 2. Perform a chest fly by spreading your arms to the sides.
- 3. Slowly return your arms to the original position.
Coach's Tips
- Keep your upper body straight.
For a full Standing Fly guide with alternatives and benefits, see the Standing Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Weighted Dips or Standing Fly?
Planfit users log Standing Fly more often — 1,148 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 Standing Fly work the same muscles?
Not quite. Weighted Dips loads chest, triceps, and front delts, and Standing Fly loads .
What equipment do Weighted Dips and Standing Fly need?
Weighted Dips needs a dip bar, and Standing Fly needs bodyweight only.
Which is easier to start with?
Standing Fly is the easier place to start. Move to Weighted Dips once your form holds up.
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