Close Grip Floor Press vs Weighted Dips Strength Standards
Compare your close grip floor press and weighted dips 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 load and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower until the upper arms or triceps touch the floor under control. 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.
Close Grip Floor Press vs Weighted Dips Strength Standards
Use these tables to compare the estimated one-rep max required for the close grip floor 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 Close Grip Floor Press / Weighted Dips, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Close Grip Floor 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 | Close Grip Floor Press | 81 lb36.7 kg | 115 lb52.2 kg | 151 lb68.5 kg | 188 lb85.3 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Close Grip Floor Press | 85 lb38.6 kg | 121 lb54.9 kg | 159 lb72.1 kg | 198 lb89.8 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Close Grip Floor Press | 90 lb40.8 kg | 127 lb57.6 kg | 167 lb75.7 kg | 208 lb94.3 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Close Grip Floor Press | 94 lb42.6 kg | 133 lb60.3 kg | 175 lb79.4 kg | 218 lb98.9 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Close Grip Floor Press | 98 lb44.5 kg | 139 lb63 kg | 183 lb83 kg | 227 lb103 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Close Grip Floor Press | 102 lb46.3 kg | 145 lb65.8 kg | 190 lb86.2 kg | 237 lb107.5 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Close Grip Floor Press | 106 lb48.1 kg | 150 lb68 kg | 198 lb89.8 kg | 246 lb111.6 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Close Grip Floor Press | 110 lb49.9 kg | 156 lb70.8 kg | 205 lb93 kg | 255 lb115.7 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Close Grip Floor Press | 114 lb51.7 kg | 161 lb73 kg | 212 lb96.2 kg | 264 lb119.7 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Close Grip Floor Press | 118 lb53.5 kg | 167 lb75.7 kg | 219 lb99.3 kg | 273 lb123.8 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Close Grip Floor Press | 121 lb54.9 kg | 172 lb78 kg | 226 lb102.5 kg | 281 lb127.5 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Close Grip Floor Press | 125 lb56.7 kg | 177 lb80.3 kg | 233 lb105.7 kg | 290 lb131.5 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Close Grip Floor Press | 129 lb58.5 kg | 182 lb82.6 kg | 240 lb108.9 kg | 298 lb135.2 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Close Grip Floor Press | 132 lb59.9 kg | 187 lb84.8 kg | 246 lb111.6 kg | 306 lb138.8 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Close Grip Floor Press | 136 lb61.7 kg | 192 lb87.1 kg | 253 lb114.8 kg | 314 lb142.4 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Close Grip Floor Press | 139 lb63 kg | 197 lb89.4 kg | 259 lb117.5 kg | 322 lb146.1 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Close Grip Floor Press | 142 lb64.4 kg | 202 lb91.6 kg | 265 lb120.2 kg | 330 lb149.7 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Close Grip Floor Press | 146 lb66.2 kg | 207 lb93.9 kg | 272 lb123.4 kg | 338 lb153.3 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Close Grip Floor Press | 149 lb67.6 kg | 212 lb96.2 kg | 278 lb126.1 kg | 346 lb156.9 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Close Grip Floor 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 | Close Grip Floor Press | 41 lb18.6 kg | 61 lb27.7 kg | 82 lb37.2 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 | Close Grip Floor Press | 44 lb20 kg | 65 lb29.5 kg | 88 lb39.9 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 | Close Grip Floor Press | 47 lb21.3 kg | 69 lb31.3 kg | 93 lb42.2 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 | Close Grip Floor Press | 49 lb22.2 kg | 73 lb33.1 kg | 98 lb44.5 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 | Close Grip Floor Press | 52 lb23.6 kg | 76 lb34.5 kg | 103 lb46.7 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 | Close Grip Floor Press | 54 lb24.5 kg | 80 lb36.3 kg | 108 lb49 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 | Close Grip Floor Press | 56 lb25.4 kg | 84 lb38.1 kg | 113 lb51.3 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 | Close Grip Floor Press | 59 lb26.8 kg | 87 lb39.5 kg | 117 lb53.1 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 | Close Grip Floor Press | 61 lb27.7 kg | 90 lb40.8 kg | 122 lb55.3 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 | Close Grip Floor Press | 63 lb28.6 kg | 94 lb42.6 kg | 126 lb57.2 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 | Close Grip Floor Press | 65 lb29.5 kg | 97 lb44 kg | 131 lb59.4 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 | Close Grip Floor Press | 68 lb30.8 kg | 100 lb45.4 kg | 135 lb61.2 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 | Close Grip Floor Press | 70 lb31.8 kg | 103 lb46.7 kg | 139 lb63 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 | Close Grip Floor Press | 72 lb32.7 kg | 106 lb48.1 kg | 144 lb65.3 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 | Close Grip Floor Press | 74 lb33.6 kg | 109 lb49.4 kg | 148 lb67.1 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 Close Grip Floor Press vs Weighted Dips 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
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)
For the most useful Close Grip Floor 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 close grip floor press strength level
The close grip floor 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
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.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 close grip floor 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 Close Grip Floor Press and Weighted Dips Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 30.9 kg at 120 lb and 20.8 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Close Grip Floor Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Close Grip Floor 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 Close Grip Floor Press and Weighted Dips Standards Differ
What the women’s data shows:
The close grip floor press and weighted dips standards are within 3 lb at 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, and 180 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 Close Grip Floor Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Close Grip Floor 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.
Close Grip Floor Press and Weighted Dips Exercises Used by This Calculator
Valid results depend on using the specified close grip floor press and weighted dips technique and load convention. Use strict, repeatable Close Grip Floor 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 Close Grip Floor Press setup and load convention
Use a close grip and keep that grip consistent. Lower until the upper arms or triceps touch the floor under control. Press to full lockout without bouncing from the floor. Enter total barbell weight including the bar. Raw lifting only.
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 Close Grip Floor 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
- Close Grip Floor Press — View the individual Close Grip Floor Press standards and next strength-level target.
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- 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.
- Barbell JM Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.