Bench vs Weighted Straight Bar Dip Strength Standards
Compare your bench press and weighted straight bar 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, complete strict weighted straight bar dip repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Weighted Straight Bar Dip Strength Standards
Use these tables to compare the estimated one-rep max required for the bench press and weighted straight bar 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 Straight Bar Dip, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Bench Press vs Weighted Straight Bar 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 Straight Bar Dip | 12 lb5.4 kg | 24 lb10.9 kg | 41 lb18.5 kg | 62 lb28.3 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Weighted Straight Bar Dip | 13 lb5.9 kg | 26 lb11.8 kg | 44 lb20.1 kg | 68 lb30.7 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Weighted Straight Bar Dip | 14 lb6.4 kg | 28 lb12.7 kg | 48 lb21.6 kg | 73 lb33 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Weighted Straight Bar Dip | 15 lb6.8 kg | 30 lb13.6 kg | 51 lb23.1 kg | 78 lb35.4 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Weighted Straight Bar Dip | 16 lb7.3 kg | 32 lb14.5 kg | 54 lb24.7 kg | 83 lb37.8 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Weighted Straight Bar Dip | 17 lb7.7 kg | 34 lb15.4 kg | 58 lb26.2 kg | 88 lb40.1 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Weighted Straight Bar Dip | 18 lb8.2 kg | 36 lb16.3 kg | 61 lb27.7 kg | 94 lb42.4 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Weighted Straight Bar Dip | 19 lb8.6 kg | 38 lb17.2 kg | 65 lb29.3 kg | 99 lb44.8 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Weighted Straight Bar Dip | 20 lb9.1 kg | 40 lb18.1 kg | 68 lb30.8 kg | 104 lb47.2 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Weighted Straight Bar Dip | 21 lb9.5 kg | 42 lb19.1 kg | 71 lb32.4 kg | 109 lb49.6 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Weighted Straight Bar Dip | 22 lb10 kg | 44 lb20 kg | 75 lb33.9 kg | 114 lb51.9 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Weighted Straight Bar Dip | 23 lb10.4 kg | 46 lb20.9 kg | 78 lb35.5 kg | 120 lb54.2 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Weighted Straight Bar Dip | 24 lb10.9 kg | 48 lb21.8 kg | 82 lb37 kg | 125 lb56.6 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Weighted Straight Bar Dip | 25 lb11.3 kg | 50 lb22.7 kg | 85 lb38.6 kg | 130 lb59 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Weighted Straight Bar Dip | 26 lb11.8 kg | 52 lb23.6 kg | 88 lb40.1 kg | 135 lb61.3 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Weighted Straight Bar Dip | 27 lb12.3 kg | 54 lb24.5 kg | 92 lb41.7 kg | 140 lb63.7 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Weighted Straight Bar Dip | 28 lb12.7 kg | 56 lb25.4 kg | 95 lb43.2 kg | 146 lb66 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Weighted Straight Bar Dip | 29 lb13.2 kg | 58 lb26.3 kg | 99 lb44.7 kg | 151 lb68.4 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Weighted Straight Bar Dip | 30 lb13.6 kg | 60 lb27.2 kg | 102 lb46.3 kg | 156 lb70.8 kg |
Women’s Bench Press vs Weighted Straight Bar 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 Straight Bar Dip | 4 lb1.8 kg | 9 lb4.1 kg | 18 lb8.2 kg | 30 lb13.6 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Weighted Straight Bar Dip | 4 lb2 kg | 10 lb4.5 kg | 20 lb9 kg | 33 lb15 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Weighted Straight Bar Dip | 5 lb2.2 kg | 11 lb4.9 kg | 22 lb9.8 kg | 36 lb16.3 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Weighted Straight Bar Dip | 5 lb2.4 kg | 12 lb5.3 kg | 23 lb10.6 kg | 39 lb17.7 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Weighted Straight Bar Dip | 6 lb2.5 kg | 13 lb5.7 kg | 25 lb11.4 kg | 42 lb19.1 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Weighted Straight Bar Dip | 6 lb2.7 kg | 13 lb6.1 kg | 27 lb12.2 kg | 45 lb20.4 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Weighted Straight Bar Dip | 6 lb2.9 kg | 14 lb6.5 kg | 29 lb13.1 kg | 48 lb21.8 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Weighted Straight Bar Dip | 7 lb3.1 kg | 15 lb6.9 kg | 31 lb13.9 kg | 51 lb23.1 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Weighted Straight Bar Dip | 7 lb3.3 kg | 16 lb7.3 kg | 32 lb14.7 kg | 54 lb24.5 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Weighted Straight Bar Dip | 8 lb3.4 kg | 17 lb7.8 kg | 34 lb15.5 kg | 57 lb25.9 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Weighted Straight Bar Dip | 8 lb3.6 kg | 18 lb8.2 kg | 36 lb16.3 kg | 60 lb27.2 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Weighted Straight Bar Dip | 8 lb3.8 kg | 19 lb8.6 kg | 38 lb17.2 kg | 63 lb28.6 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Weighted Straight Bar Dip | 9 lb4 kg | 20 lb9 kg | 40 lb18 kg | 66 lb29.9 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Weighted Straight Bar Dip | 9 lb4.2 kg | 21 lb9.4 kg | 41 lb18.8 kg | 69 lb31.3 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Weighted Straight Bar Dip | 10 lb4.4 kg | 22 lb9.8 kg | 43 lb19.6 kg | 72 lb32.7 kg |
How Your Barbell Bench Press vs Weighted Straight Bar Dip Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Barbell Bench Press vs Weighted Straight Bar Dip comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. 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.
The target rises more slowly than bodyweight so heavier lifters are expected to press more total barbell weight without requiring strength to increase pound for pound.
3. Find the weighted straight bar dip strength level
The individual Weighted Straight Bar 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.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. 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 straight bar 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. |
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 Barbell Bench Press and Weighted Straight Bar 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.
90.1 → 147.4 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Straight Bar Dip standard minus the Bench Press standard: zero means equal, above zero means the Weighted Straight Bar 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 Straight Bar Dip Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 52.2 kg at 100 lb and 85.2 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Straight Bar Dip standard minus the Bench Press standard: zero means equal, above zero means the Weighted Straight Bar 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 Straight Bar Dip Exercises Used by This Calculator
Valid results depend on using the specified bench press and weighted straight bar dip technique and load convention. Use strict, repeatable Barbell Bench Press and Weighted Straight Bar 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 Straight Bar Dip setup and load convention
The entered weight for strict Weighted Straight Bar Dip. Valid Weighted Straight Bar Dip reps. Lower to the approved straight-bar dip depth and press back to stable top support without kipping or foot assistance and finish with a valid rep finishes with elbows locked in stable support above the straight bar. 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 Straight Bar 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 Straight Bar Dip — View the individual Weighted Straight Bar Dip standards and next strength-level target.
- Straight Bar 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.
- Bodyweight 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.