Bench vs Weighted Ring Dip Strength Standards
Compare your bench press and weighted ring dip 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: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. For the second exercise, lower under control to valid dip depth. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Weighted Ring Dip Strength Standards
Use these tables to compare the estimated one-rep max required for the bench press and weighted ring dip to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Bench Press / Weighted Ring Dip, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Bench Press vs Weighted Ring Dip 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 | Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 kg |
| Weighted Ring Dip | 10 lb4.4 kg | 22 lb9.8 kg | 38 lb17.4 kg | 60 lb27.2 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Weighted Ring Dip | 10 lb4.7 kg | 23 lb10.6 kg | 42 lb18.9 kg | 65 lb29.5 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Weighted Ring Dip | 11 lb5.1 kg | 25 lb11.4 kg | 45 lb20.3 kg | 70 lb31.8 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Weighted Ring Dip | 12 lb5.4 kg | 27 lb12.2 kg | 48 lb21.8 kg | 75 lb34 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Weighted Ring Dip | 13 lb5.8 kg | 29 lb13.1 kg | 51 lb23.2 kg | 80 lb36.3 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Weighted Ring Dip | 14 lb6.2 kg | 31 lb13.9 kg | 54 lb24.7 kg | 85 lb38.6 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Weighted Ring Dip | 14 lb6.5 kg | 32 lb14.7 kg | 58 lb26.1 kg | 90 lb40.8 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Weighted Ring Dip | 15 lb6.9 kg | 34 lb15.5 kg | 61 lb27.6 kg | 95 lb43.1 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Weighted Ring Dip | 16 lb7.3 kg | 36 lb16.3 kg | 64 lb29 kg | 100 lb45.4 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Weighted Ring Dip | 17 lb7.6 kg | 38 lb17.2 kg | 67 lb30.5 kg | 105 lb47.7 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Weighted Ring Dip | 18 lb8 kg | 40 lb18 kg | 70 lb31.9 kg | 110 lb49.9 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Weighted Ring Dip | 18 lb8.3 kg | 41 lb18.8 kg | 74 lb33.4 kg | 115 lb52.2 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Weighted Ring Dip | 19 lb8.7 kg | 43 lb19.6 kg | 77 lb34.8 kg | 120 lb54.5 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Weighted Ring Dip | 20 lb9.1 kg | 45 lb20.4 kg | 80 lb36.3 kg | 125 lb56.7 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Weighted Ring Dip | 21 lb9.4 kg | 47 lb21.2 kg | 83 lb37.7 kg | 130 lb59 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Weighted Ring Dip | 22 lb9.8 kg | 49 lb22.1 kg | 86 lb39.2 kg | 135 lb61.3 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Weighted Ring Dip | 22 lb10.2 kg | 50 lb22.9 kg | 90 lb40.6 kg | 140 lb63.5 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Weighted Ring Dip | 23 lb10.5 kg | 52 lb23.7 kg | 93 lb42.1 kg | 145 lb65.8 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Weighted Ring Dip | 24 lb10.9 kg | 54 lb24.5 kg | 96 lb43.6 kg | 150 lb68.1 kg |
Women’s Bench Press vs Weighted Ring Dip 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 | Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 kg |
| Weighted Ring Dip | 3 lb1.4 kg | 8 lb3.6 kg | 16 lb7.3 kg | 28 lb12.7 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Weighted Ring Dip | 3 lb1.5 kg | 9 lb4 kg | 18 lb8 kg | 31 lb14 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Weighted Ring Dip | 4 lb1.6 kg | 10 lb4.4 kg | 19 lb8.7 kg | 34 lb15.2 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Weighted Ring Dip | 4 lb1.8 kg | 10 lb4.7 kg | 21 lb9.4 kg | 36 lb16.5 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Weighted Ring Dip | 4 lb1.9 kg | 11 lb5.1 kg | 22 lb10.2 kg | 39 lb17.8 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Weighted Ring Dip | 4 lb2 kg | 12 lb5.4 kg | 24 lb10.9 kg | 42 lb19 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Weighted Ring Dip | 5 lb2.2 kg | 13 lb5.8 kg | 26 lb11.6 kg | 45 lb20.3 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Weighted Ring Dip | 5 lb2.3 kg | 14 lb6.2 kg | 27 lb12.3 kg | 48 lb21.6 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Weighted Ring Dip | 5 lb2.4 kg | 14 lb6.5 kg | 29 lb13.1 kg | 50 lb22.8 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Weighted Ring Dip | 6 lb2.6 kg | 15 lb6.9 kg | 30 lb13.8 kg | 53 lb24.1 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Weighted Ring Dip | 6 lb2.7 kg | 16 lb7.3 kg | 32 lb14.5 kg | 56 lb25.4 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Weighted Ring Dip | 6 lb2.9 kg | 17 lb7.6 kg | 34 lb15.2 kg | 59 lb26.7 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Weighted Ring Dip | 7 lb3 kg | 18 lb8 kg | 35 lb16 kg | 62 lb27.9 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Weighted Ring Dip | 7 lb3.1 kg | 18 lb8.3 kg | 37 lb16.7 kg | 64 lb29.2 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Weighted Ring Dip | 7 lb3.3 kg | 19 lb8.7 kg | 38 lb17.4 kg | 67 lb30.5 kg |
How Your Barbell Bench Press vs Weighted Ring Dip Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Bench Press and Weighted Ring Dip sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the bench press strength level
The bench press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the weighted ring dip strength level
The individual Weighted Ring Dip calculator supplies sex-specific standards for estimated added external load divided by bodyweight. Novice through Elite and the stretch benchmark use the exact exercise-specific threshold export; bodyweight is not added to the entered load.
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.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change 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 bench press | Adjust bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the weighted ring dip | Use the exercise-specific added-load-to-bodyweight thresholds directly without allometric rescaling. |
| 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Barbell Bench Press and Weighted Ring Dip Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 91.2 to 150.1 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Ring Dip standard minus the Bench Press standard: zero means equal, above zero means the Weighted Ring Dip standard is higher, and below zero means the Bench Press 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 Barbell Bench Press and Weighted Ring Dip 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.
At Elite, the difference is 53.1 kg at 100 lb and 87.4 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Ring Dip standard minus the Bench Press standard: zero means equal, above zero means the Weighted Ring Dip standard is higher, and below zero means the Bench Press 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.
Barbell Bench Press and Weighted Ring Dip Exercises Used by This Calculator
For a useful comparison, perform a strict bench press and a strict weighted ring dip using the setup and load rules below. Use strict, repeatable Barbell Bench Press and Weighted Ring Dip 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 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.
Use the Weighted Ring Dip setup and load convention
The entered weight for strict Weighted Ring Dip. Valid Weighted Ring Dip reps. Lower under control to valid dip depth, then press back to stable top support without kipping or foot assistance and finish with a valid rep finishes in stable locked-out ring support before the next descent. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Barbell Bench Press result and one recent Weighted Ring Dip result
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Weighted Ring Dip — View the individual Weighted Ring Dip standards and next strength-level target.
- Weighted Dips (Parallel Bars) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Bodyweight Dip Strength Standards — 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.
- Ring Support Hold Strength Standards — 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.