Assisted Dip Machine vs Bench Strength Standards
Compare your assisted dip machine and bench press against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: effective bodyweight after assistance and 1–12 strict reps. Second lift: total barbell weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, perform assisted dips without changing assistance mid-set, bouncing on the platform, cutting depth, shrugging through the top, or treating assistance weight as added load. For the second exercise, lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Assisted Dip Machine vs Barbell Bench Press Strength Standards
These bodyweight tables place the assisted dip machine and bench press targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Assisted Dip Machine / Bench Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Assisted Dip Machine vs Bench Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Assisted Dip Machine | 43 lb19.6 kg | 65 lb29.4 kg | 91 lb41.3 kg | 120 lb54.4 kg |
| Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 kg | |
| 130 lb59 kg | Assisted Dip Machine | 47 lb21.2 kg | 70 lb31.9 kg | 99 lb44.8 kg | 130 lb59 kg |
| Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg | |
| 140 lb63.5 kg | Assisted Dip Machine | 50 lb22.9 kg | 76 lb34.3 kg | 106 lb48.3 kg | 140 lb63.5 kg |
| Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg | |
| 150 lb68 kg | Assisted Dip Machine | 54 lb24.5 kg | 81 lb36.7 kg | 114 lb51.7 kg | 150 lb68 kg |
| Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg | |
| 160 lb72.6 kg | Assisted Dip Machine | 58 lb26.1 kg | 86 lb39.2 kg | 122 lb55.2 kg | 160 lb72.6 kg |
| Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg | |
| 170 lb77.1 kg | Assisted Dip Machine | 61 lb27.8 kg | 92 lb41.6 kg | 129 lb58.6 kg | 170 lb77.1 kg |
| Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg | |
| 180 lb81.6 kg | Assisted Dip Machine | 65 lb29.4 kg | 97 lb44.1 kg | 137 lb62 kg | 180 lb81.6 kg |
| Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg | |
| 190 lb86.2 kg | Assisted Dip Machine | 68 lb31 kg | 103 lb46.5 kg | 144 lb65.5 kg | 190 lb86.2 kg |
| Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg | |
| 200 lb90.7 kg | Assisted Dip Machine | 72 lb32.7 kg | 108 lb49 kg | 152 lb68.9 kg | 200 lb90.7 kg |
| Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg | |
| 210 lb95.3 kg | Assisted Dip Machine | 76 lb34.3 kg | 113 lb51.5 kg | 160 lb72.4 kg | 210 lb95.3 kg |
| Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg | |
| 220 lb99.8 kg | Assisted Dip Machine | 79 lb35.9 kg | 119 lb53.9 kg | 167 lb75.8 kg | 220 lb99.8 kg |
| Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg | |
| 230 lb104.3 kg | Assisted Dip Machine | 83 lb37.5 kg | 124 lb56.3 kg | 175 lb79.3 kg | 230 lb104.3 kg |
| Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg | |
| 240 lb108.9 kg | Assisted Dip Machine | 86 lb39.2 kg | 130 lb58.8 kg | 182 lb82.8 kg | 240 lb108.9 kg |
| Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg | |
| 250 lb113.4 kg | Assisted Dip Machine | 90 lb40.8 kg | 135 lb61.2 kg | 190 lb86.2 kg | 250 lb113.4 kg |
| Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg | |
| 260 lb117.9 kg | Assisted Dip Machine | 94 lb42.4 kg | 140 lb63.7 kg | 198 lb89.6 kg | 260 lb117.9 kg |
| Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg | |
| 270 lb122.5 kg | Assisted Dip Machine | 97 lb44.1 kg | 146 lb66.2 kg | 205 lb93.1 kg | 270 lb122.5 kg |
| Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg | |
| 280 lb127 kg | Assisted Dip Machine | 101 lb45.7 kg | 151 lb68.6 kg | 213 lb96.5 kg | 280 lb127 kg |
| Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg | |
| 290 lb131.5 kg | Assisted Dip Machine | 104 lb47.3 kg | 157 lb71 kg | 220 lb99.9 kg | 290 lb131.5 kg |
| Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg | |
| 300 lb136.1 kg | Assisted Dip Machine | 108 lb49 kg | 162 lb73.5 kg | 228 lb103.4 kg | 300 lb136.1 kg |
| Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
Women’s Assisted Dip Machine vs Bench Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Assisted Dip Machine | 22 lb10 kg | 36 lb16.3 kg | 52 lb23.6 kg | 72 lb32.7 kg |
| Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 kg | |
| 110 lb49.9 kg | Assisted Dip Machine | 24 lb11 kg | 40 lb18 kg | 57 lb25.9 kg | 79 lb35.9 kg |
| Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg | |
| 120 lb54.4 kg | Assisted Dip Machine | 26 lb12 kg | 43 lb19.6 kg | 62 lb28.3 kg | 86 lb39.2 kg |
| Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg | |
| 130 lb59 kg | Assisted Dip Machine | 29 lb13 kg | 47 lb21.2 kg | 68 lb30.7 kg | 94 lb42.5 kg |
| Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg | |
| 140 lb63.5 kg | Assisted Dip Machine | 31 lb14 kg | 50 lb22.9 kg | 73 lb33 kg | 101 lb45.7 kg |
| Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg | |
| 150 lb68 kg | Assisted Dip Machine | 33 lb15 kg | 54 lb24.5 kg | 78 lb35.4 kg | 108 lb49 kg |
| Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg | |
| 160 lb72.6 kg | Assisted Dip Machine | 35 lb16 kg | 58 lb26.1 kg | 83 lb37.8 kg | 115 lb52.3 kg |
| Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg | |
| 170 lb77.1 kg | Assisted Dip Machine | 37 lb17 kg | 61 lb27.8 kg | 88 lb40.1 kg | 122 lb55.5 kg |
| Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg | |
| 180 lb81.6 kg | Assisted Dip Machine | 40 lb18 kg | 65 lb29.4 kg | 94 lb42.4 kg | 130 lb58.8 kg |
| Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg | |
| 190 lb86.2 kg | Assisted Dip Machine | 42 lb19 kg | 68 lb31 kg | 99 lb44.8 kg | 137 lb62.1 kg |
| Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg | |
| 200 lb90.7 kg | Assisted Dip Machine | 44 lb20 kg | 72 lb32.7 kg | 104 lb47.2 kg | 144 lb65.3 kg |
| Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg | |
| 210 lb95.3 kg | Assisted Dip Machine | 46 lb21 kg | 76 lb34.3 kg | 109 lb49.6 kg | 151 lb68.6 kg |
| Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg | |
| 220 lb99.8 kg | Assisted Dip Machine | 48 lb22 kg | 79 lb35.9 kg | 114 lb51.9 kg | 158 lb71.9 kg |
| Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg | |
| 230 lb104.3 kg | Assisted Dip Machine | 51 lb22.9 kg | 83 lb37.5 kg | 120 lb54.2 kg | 166 lb75.1 kg |
| Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg | |
| 240 lb108.9 kg | Assisted Dip Machine | 53 lb24 kg | 86 lb39.2 kg | 125 lb56.6 kg | 173 lb78.4 kg |
| Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
How Your Assisted Dip Machine vs Barbell Bench Press Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Assisted Dip Machine vs Barbell Bench Press comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the assisted dip machine strength level
The individual Assisted Dip Machine calculator supplies sex-specific standards for estimated effective bodyweight challenge divided by bodyweight. Novice through Elite and the stretch benchmark use the exact exercise-specific threshold export; the assistance setting itself is not scored as added load.
3. Find the bench press strength level
For bench press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the assisted dip machine | Use the exercise-specific effective-challenge-to-bodyweight thresholds directly without treating assistance as added load. |
| Rate the bench press | Adjust bench press targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Assisted Dip Machine and Barbell Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 64 kg at 120 lb and 82.1 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Bench Press standard minus the Assisted Dip Machine standard: zero means equal, above zero means the Bench Press standard is higher, and below zero means the Assisted Dip Machine standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Assisted Dip Machine and Barbell Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
33.1 → 39.5 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Bench Press standard minus the Assisted Dip Machine standard: zero means equal, above zero means the Bench Press standard is higher, and below zero means the Assisted Dip Machine standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Assisted Dip Machine and Barbell Bench Press Exercises Used by This Calculator
Valid results depend on using the specified assisted dip machine and bench press technique and load convention. Use strict, repeatable Assisted Dip Machine and Barbell Bench Press tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Assisted Dip Machine setup and load convention
The effective bodyweight challenge after accounting for the machine assistance setting. Valid assisted dip reps. Perform assisted dips without changing assistance mid-set, bouncing on the platform, cutting depth, shrugging through the top, or treating assistance weight as added load. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use a paused competition-style barbell bench press
Lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Enter the total barbell weight. Do not enter a touch-and-go, assisted, partial, Smith-machine, dumbbell, incline, decline, equipped, or bench-shirt result.
Enter one recent Assisted Dip Machine result and one recent Barbell Bench Press result
First lift: effective bodyweight after assistance and 1–12 strict reps. Second lift: total barbell weight and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Assisted Dip Machine — View the individual Assisted Dip Machine standards and next strength-level target.
- Bodyweight Dip Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Weighted Dips (Parallel Bars) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Dip Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Straight Bar Dip Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.