Incline Bench Press vs Weighted Dips Strength Standards
Compare your incline bench press and weighted dips against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms. For the first exercise, complete strict barbell incline bench press repetitions through full range with a stable setup, controlled weight, and no assistance. 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.
Incline Bench Press vs Weighted Dips Strength Standards
Use these tables to compare the estimated one-rep max required for the incline bench press and weighted dips 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 Incline Bench Press / Weighted Dips, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Incline Bench 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 | Incline Bench Press | 98 lb44.5 kg | 133 lb60.3 kg | 168 lb76.2 kg | 203 lb92.1 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Incline Bench Press | 103 lb46.7 kg | 141 lb64 kg | 177 lb80.3 kg | 214 lb97.1 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Incline Bench Press | 109 lb49.4 kg | 148 lb67.1 kg | 186 lb84.4 kg | 225 lb102.1 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Incline Bench Press | 114 lb51.7 kg | 155 lb70.3 kg | 195 lb88.5 kg | 236 lb107 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Incline Bench Press | 119 lb54 kg | 161 lb73 kg | 203 lb92.1 kg | 246 lb111.6 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Incline Bench Press | 123 lb55.8 kg | 168 lb76.2 kg | 212 lb96.2 kg | 256 lb116.1 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Incline Bench Press | 128 lb58.1 kg | 175 lb79.4 kg | 220 lb99.8 kg | 266 lb120.7 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Incline Bench Press | 133 lb60.3 kg | 181 lb82.1 kg | 228 lb103.4 kg | 276 lb125.2 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Incline Bench Press | 138 lb62.6 kg | 187 lb84.8 kg | 236 lb107 kg | 286 lb129.7 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Incline Bench Press | 142 lb64.4 kg | 193 lb87.5 kg | 244 lb110.7 kg | 295 lb133.8 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Incline Bench Press | 147 lb66.7 kg | 200 lb90.7 kg | 251 lb113.9 kg | 304 lb137.9 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Incline Bench Press | 151 lb68.5 kg | 206 lb93.4 kg | 259 lb117.5 kg | 313 lb142 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Incline Bench Press | 155 lb70.3 kg | 212 lb96.2 kg | 266 lb120.7 kg | 323 lb146.5 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Incline Bench Press | 160 lb72.6 kg | 217 lb98.4 kg | 274 lb124.3 kg | 331 lb150.1 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Incline Bench Press | 164 lb74.4 kg | 223 lb101.2 kg | 281 lb127.5 kg | 340 lb154.2 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Incline Bench Press | 168 lb76.2 kg | 229 lb103.9 kg | 288 lb130.6 kg | 349 lb158.3 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Incline Bench Press | 172 lb78 kg | 234 lb106.1 kg | 295 lb133.8 kg | 357 lb161.9 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Incline Bench Press | 176 lb79.8 kg | 240 lb108.9 kg | 302 lb137 kg | 366 lb166 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Incline Bench Press | 180 lb81.6 kg | 245 lb111.1 kg | 309 lb140.2 kg | 374 lb169.6 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Incline Bench 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 | Incline Bench Press | 46 lb20.9 kg | 63 lb28.6 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 | Incline Bench Press | 49 lb22.2 kg | 67 lb30.4 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 | Incline Bench Press | 52 lb23.6 kg | 72 lb32.7 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 | Incline Bench Press | 55 lb24.9 kg | 75 lb34 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 | Incline Bench Press | 57 lb25.9 kg | 79 lb35.8 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 | Incline Bench Press | 60 lb27.2 kg | 83 lb37.6 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 | Incline Bench Press | 63 lb28.6 kg | 87 lb39.5 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 | Incline Bench Press | 65 lb29.5 kg | 90 lb40.8 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 | Incline Bench Press | 68 lb30.8 kg | 94 lb42.6 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 | Incline Bench Press | 70 lb31.8 kg | 97 lb44 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 | Incline Bench Press | 73 lb33.1 kg | 101 lb45.8 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 | Incline Bench Press | 75 lb34 kg | 104 lb47.2 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 | Incline Bench Press | 77 lb34.9 kg | 107 lb48.5 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 | Incline Bench Press | 80 lb36.3 kg | 110 lb49.9 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 | Incline Bench Press | 82 lb37.2 kg | 114 lb51.7 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 Incline Bench 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
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)
Use recent Incline Bench Press and Weighted Dips 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 incline bench press strength level
For incline 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 lift more total weight without requiring strength to increase pound for pound.
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
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
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 incline bench press | Adjust incline bench press targets to exact bodyweight with the two-thirds 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Incline Bench Press and Weighted Dips Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Incline Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 37.7 to 33.5 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Incline Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Incline 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 Incline Bench Press and Weighted Dips Standards Differ
What the women’s data shows:
The incline bench press and weighted dips standards are within 3 lb at 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
The higher target changes by strength level or bodyweight.
1.3 → 25 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 Weighted Dips standard minus the Incline Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Incline 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.
Incline Bench Press and Weighted Dips Exercises Used by This Calculator
For a useful comparison, perform a strict incline bench press and a strict weighted dips using the setup and load rules below. Use strict, repeatable Incline Bench 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 Barbell Incline Bench Press setup and load convention
Barbell incline bench press with bench angle approximately 30–45 degrees. Bar is lowered to the upper chest / clavicle on each rep. Rep counts only when elbows reach full lockout. Feet remain planted on the floor and shoulders remain in contact with the bench. Raw lifting only; equipped lifting is excluded. No partial range variants, machine variants, Smith machine incline press, dumbbell incline press, or machine incline chest press. Estimated 1RM is calculated from the entered load and reps.
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 Incline Bench Press result and one recent Weighted Dips result
First lift: total barbell weight and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Incline Bench Press — View the individual Incline Bench Press standards and next strength-level target.
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Assisted Dip Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Axle Back Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Axle Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Axle Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.