Barbell Bench Pin Press vs Weighted Dips Strength Standards
Compare your barbell bench pin press and weighted dips against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell load and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms. For the first exercise, press the total barbell weight from motionless rack pins to full lockout, then return under control to the same pins. For the second exercise, start at full elbow lockout, descend until the shoulder crease is below the elbow, and return to full lockout under control. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Pin Press vs Weighted Dips Strength Standards
The paired standards below show what the barbell bench pin press and weighted dips each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Barbell Bench Pin Press / Weighted Dips in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Barbell Bench Pin Press vs Weighted Dips 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 | Barbell Bench Pin Press | 77 lb34.9 kg | 112 lb50.8 kg | 147 lb66.7 kg | 182 lb82.6 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Barbell Bench Pin Press | 82 lb37.2 kg | 118 lb53.5 kg | 155 lb70.3 kg | 192 lb87.1 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Barbell Bench Pin Press | 86 lb39 kg | 124 lb56.2 kg | 163 lb73.9 kg | 202 lb91.6 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Barbell Bench Pin Press | 90 lb40.8 kg | 130 lb59 kg | 171 lb77.6 kg | 211 lb95.7 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Barbell Bench Pin Press | 94 lb42.6 kg | 136 lb61.7 kg | 178 lb80.7 kg | 220 lb99.8 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Barbell Bench Pin Press | 97 lb44 kg | 141 lb64 kg | 186 lb84.4 kg | 229 lb103.9 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Barbell Bench Pin Press | 101 lb45.8 kg | 147 lb66.7 kg | 193 lb87.5 kg | 238 lb108 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Barbell Bench Pin Press | 105 lb47.6 kg | 152 lb68.9 kg | 200 lb90.7 kg | 247 lb112 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Barbell Bench Pin Press | 109 lb49.4 kg | 157 lb71.2 kg | 207 lb93.9 kg | 256 lb116.1 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Barbell Bench Pin Press | 112 lb50.8 kg | 162 lb73.5 kg | 214 lb97.1 kg | 264 lb119.7 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Barbell Bench Pin Press | 116 lb52.6 kg | 168 lb76.2 kg | 221 lb100.2 kg | 272 lb123.4 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Barbell Bench Pin Press | 119 lb54 kg | 173 lb78.5 kg | 227 lb103 kg | 281 lb127.5 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Barbell Bench Pin Press | 123 lb55.8 kg | 178 lb80.7 kg | 234 lb106.1 kg | 289 lb131.1 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Barbell Bench Pin Press | 126 lb57.2 kg | 183 lb83 kg | 240 lb108.9 kg | 297 lb134.7 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Barbell Bench Pin Press | 129 lb58.5 kg | 187 lb84.8 kg | 247 lb112 kg | 304 lb137.9 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Barbell Bench Pin Press | 133 lb60.3 kg | 192 lb87.1 kg | 253 lb114.8 kg | 312 lb141.5 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Barbell Bench Pin Press | 136 lb61.7 kg | 197 lb89.4 kg | 259 lb117.5 kg | 320 lb145.1 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Barbell Bench Pin Press | 139 lb63 kg | 201 lb91.2 kg | 265 lb120.2 kg | 327 lb148.3 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Barbell Bench Pin Press | 142 lb64.4 kg | 206 lb93.4 kg | 271 lb122.9 kg | 335 lb152 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Barbell Bench Pin Press vs Weighted Dips 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 | Barbell Bench Pin Press | 37 lb16.8 kg | 57 lb25.9 kg | 80 lb36.3 kg | 103 lb46.7 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Barbell Bench Pin Press | 39 lb17.7 kg | 61 lb27.7 kg | 85 lb38.6 kg | 110 lb49.9 kg |
| Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Barbell Bench Pin Press | 41 lb18.6 kg | 65 lb29.5 kg | 90 lb40.8 kg | 116 lb52.6 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Barbell Bench Pin Press | 44 lb20 kg | 68 lb30.8 kg | 95 lb43.1 kg | 123 lb55.8 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Barbell Bench Pin Press | 46 lb20.9 kg | 72 lb32.7 kg | 100 lb45.4 kg | 129 lb58.5 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Barbell Bench Pin Press | 48 lb21.8 kg | 75 lb34 kg | 105 lb47.6 kg | 135 lb61.2 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Barbell Bench Pin Press | 50 lb22.7 kg | 78 lb35.4 kg | 110 lb49.9 kg | 141 lb64 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Barbell Bench Pin Press | 52 lb23.6 kg | 82 lb37.2 kg | 114 lb51.7 kg | 147 lb66.7 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Barbell Bench Pin Press | 54 lb24.5 kg | 85 lb38.6 kg | 119 lb54 kg | 152 lb68.9 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Barbell Bench Pin Press | 56 lb25.4 kg | 88 lb39.9 kg | 123 lb55.8 kg | 158 lb71.7 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Barbell Bench Pin Press | 58 lb26.3 kg | 91 lb41.3 kg | 127 lb57.6 kg | 164 lb74.4 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Barbell Bench Pin Press | 60 lb27.2 kg | 94 lb42.6 kg | 131 lb59.4 kg | 169 lb76.7 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Barbell Bench Pin Press | 62 lb28.1 kg | 97 lb44 kg | 136 lb61.7 kg | 174 lb78.9 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Barbell Bench Pin Press | 64 lb29 kg | 100 lb45.4 kg | 140 lb63.5 kg | 180 lb81.6 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Barbell Bench Pin Press | 66 lb29.9 kg | 103 lb46.7 kg | 144 lb65.3 kg | 185 lb83.9 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Barbell Bench Pin Press vs Weighted Dips Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
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)
Set quality matters for this Barbell Bench Pin Press vs Weighted Dips 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 barbell bench pin press strength level
The barbell bench pin 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 dips strength level
The individual Weighted Dips calculator supplies one shared ladder based on estimated added external load divided by bodyweight. Novice begins at 0.35× bodyweight in added load, Intermediate at 0.55×, Advanced at 0.75×, and Elite at 1.00×. Bodyweight itself is not included in the entered or estimated load, and no unsupported stretch target is added above Elite.
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 barbell bench pin press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the weighted 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 Pin Press and Weighted Dips 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 28.2 to 15.9 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Barbell Bench Pin Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Barbell Bench Pin 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 Pin Press and Weighted Dips Standards Differ
What the women’s data shows:
The barbell bench pin press and weighted dips standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, and 140 lb.
The higher target changes by strength level or bodyweight.
At Elite, the difference is 1.3 kg at 100 lb and 25 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Barbell Bench Pin Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Barbell Bench Pin 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 Pin Press and Weighted Dips Exercises Used by This Calculator
For a useful comparison, perform a strict barbell bench pin press and a strict weighted dips using the setup and load rules below. Use strict, repeatable Barbell Bench Pin Press and Weighted Dips 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 exercise-specific Barbell Bench Pin Press setup and load convention
Barbell Bench Pin Press only. press the total barbell weight from motionless rack pins to full lockout, then return under control to the same pins. Do not enter touch-and-go benching, chest bounce, high-pin partials, board support, rolling the bar on pins, Smith-machine pressing, assisted positives, or changed pin height.
Enter added load only for strict parallel-bar dips
Secure the external load and enter only that added weight, not bodyweight plus load. Start at full elbow lockout, descend until the shoulder crease is below the elbow, and return to full lockout under control. Do not enter bodyweight-only, assisted, bench, ring, partial, bouncing, kipping, or leg-driven dips.
Enter one recent Barbell Bench Pin Press result and one recent Weighted Dips result
First lift: total barbell load and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Bench Pin Press — View the individual Barbell Bench Pin Press standards and next strength-level target.
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Paused Barbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Spoto Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Floor Press — 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.