Buffalo Bar Bench Press vs Weighted Dips Strength Standards

Buffalo Bar Bench Press vs Weighted Dips Strength Standards

The paired standards below show what the buffalo bar bench 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 Buffalo Bar Bench Press / Weighted Dips in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Buffalo Bar 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.

Women’s Buffalo Bar 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.

How Your Buffalo Bar Bench Press vs Weighted Dips 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

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 Buffalo Bar Bench Press vs Weighted Dips 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 buffalo bar bench press strength level

The buffalo bar 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 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.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Buffalo Bar Bench Press and Weighted Dips Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Buffalo Bar Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Buffalo Bar Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Buffalo Bar Bench Press and Weighted Dips Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Buffalo Bar Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Buffalo Bar Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Buffalo Bar Bench Press and Weighted Dips Exercises Used by This Calculator

For a useful comparison, perform a strict buffalo bar bench press and a strict weighted dips using the setup and load rules below. Use strict, repeatable Buffalo Bar 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 Buffalo Bar Bench Press setup and load convention

Confirm exact StrongArm bar and include 50 lb mass. Set bench 0°; head, shoulders, buttocks down; feet planted. Grip pronated with index fingers centered on 81 cm rings; unrack to full extension. Lower under control to lower-sternum contact. Hold motionless one full second without bounce/sink; press simultaneously to full elbow lockout. Stable lockout before every rep; repeat paused contact. Only exact StrongArm 50 lb/3 in, flat, 81 cm, one-second-pause configuration shares ladder. No configuration selector; complete setting appears in results.

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 Buffalo Bar Bench Press result and one recent Weighted Dips result

First lift: weight used and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Buffalo Bar Bench Press — View the individual Buffalo Bar Bench Press standards and next strength-level target.
• Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
• Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Incline Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Wide Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Paused Barbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.