Close Grip Bench Pin Press vs Weighted Dips Strength Standards
Compare your close-grip bench pin press and weighted dips against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms. For the first exercise, finish with full simultaneous elbow lockout without 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.
Close-Grip Bench Pin Press vs Weighted Dips Strength Standards
These bodyweight tables place the close-grip bench pin press and weighted dips targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Close-Grip Bench Pin Press / Weighted Dips, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Close-Grip 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 | Close-Grip Bench Pin Press | 69 lb31.3 kg | 101 lb45.8 kg | 133 lb60.3 kg | 163 lb73.9 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Close-Grip Bench Pin Press | 73 lb33.1 kg | 106 lb48.1 kg | 140 lb63.5 kg | 172 lb78 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Close-Grip Bench Pin Press | 77 lb34.9 kg | 112 lb50.8 kg | 147 lb66.7 kg | 181 lb82.1 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Close-Grip Bench Pin Press | 80 lb36.3 kg | 117 lb53.1 kg | 154 lb69.9 kg | 190 lb86.2 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Close-Grip Bench Pin Press | 84 lb38.1 kg | 122 lb55.3 kg | 161 lb73 kg | 198 lb89.8 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 Bench Pin Press | 87 lb39.5 kg | 127 lb57.6 kg | 167 lb75.7 kg | 206 lb93.4 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Close-Grip Bench Pin Press | 91 lb41.3 kg | 132 lb59.9 kg | 174 lb78.9 kg | 214 lb97.1 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 Bench Pin Press | 94 lb42.6 kg | 137 lb62.1 kg | 180 lb81.6 kg | 222 lb100.7 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 Bench Pin Press | 97 lb44 kg | 142 lb64.4 kg | 186 lb84.4 kg | 230 lb104.3 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Close-Grip Bench Pin Press | 100 lb45.4 kg | 146 lb66.2 kg | 192 lb87.1 kg | 237 lb107.5 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 Bench Pin Press | 104 lb47.2 kg | 151 lb68.5 kg | 198 lb89.8 kg | 245 lb111.1 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 Bench Pin Press | 107 lb48.5 kg | 156 lb70.8 kg | 204 lb92.5 kg | 252 lb114.3 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 Bench Pin Press | 110 lb49.9 kg | 160 lb72.6 kg | 210 lb95.3 kg | 259 lb117.5 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 Bench Pin Press | 113 lb51.3 kg | 165 lb74.8 kg | 216 lb98 kg | 267 lb121.1 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 Bench Pin Press | 116 lb52.6 kg | 169 lb76.7 kg | 222 lb100.7 kg | 274 lb124.3 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 Bench Pin Press | 119 lb54 kg | 173 lb78.5 kg | 228 lb103.4 kg | 281 lb127.5 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Close-Grip Bench Pin Press | 122 lb55.3 kg | 177 lb80.3 kg | 233 lb105.7 kg | 287 lb130.2 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Close-Grip Bench Pin Press | 125 lb56.7 kg | 182 lb82.6 kg | 239 lb108.4 kg | 294 lb133.4 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Close-Grip Bench Pin Press | 127 lb57.6 kg | 186 lb84.4 kg | 244 lb110.7 kg | 301 lb136.5 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Close-Grip 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 | Close-Grip Bench Pin Press | 33 lb15 kg | 52 lb23.6 kg | 72 lb32.7 kg | 93 lb42.2 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Close-Grip Bench Pin Press | 35 lb15.9 kg | 55 lb24.9 kg | 77 lb34.9 kg | 99 lb44.9 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 Bench Pin Press | 37 lb16.8 kg | 59 lb26.8 kg | 82 lb37.2 kg | 105 lb47.6 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Close-Grip Bench Pin Press | 39 lb17.7 kg | 62 lb28.1 kg | 86 lb39 kg | 111 lb50.3 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Close-Grip Bench Pin Press | 41 lb18.6 kg | 65 lb29.5 kg | 91 lb41.3 kg | 117 lb53.1 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Close-Grip Bench Pin Press | 43 lb19.5 kg | 68 lb30.8 kg | 95 lb43.1 kg | 122 lb55.3 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Close-Grip Bench Pin Press | 45 lb20.4 kg | 71 lb32.2 kg | 99 lb44.9 kg | 127 lb57.6 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 Bench Pin Press | 47 lb21.3 kg | 74 lb33.6 kg | 103 lb46.7 kg | 133 lb60.3 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Close-Grip Bench Pin Press | 49 lb22.2 kg | 77 lb34.9 kg | 107 lb48.5 kg | 138 lb62.6 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 Bench Pin Press | 50 lb22.7 kg | 80 lb36.3 kg | 111 lb50.3 kg | 143 lb64.9 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 Bench Pin Press | 52 lb23.6 kg | 82 lb37.2 kg | 115 lb52.2 kg | 148 lb67.1 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Close-Grip Bench Pin Press | 54 lb24.5 kg | 85 lb38.6 kg | 119 lb54 kg | 153 lb69.4 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 Bench Pin Press | 56 lb25.4 kg | 88 lb39.9 kg | 123 lb55.8 kg | 157 lb71.2 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 Bench Pin Press | 57 lb25.9 kg | 90 lb40.8 kg | 126 lb57.2 kg | 162 lb73.5 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 Bench Pin Press | 59 lb26.8 kg | 93 lb42.2 kg | 130 lb59 kg | 167 lb75.7 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Close-Grip Bench Pin 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
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 Bench Pin 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 bench pin press strength level
The close-grip 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
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 close-grip 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Close-Grip Bench Pin Press and Weighted Dips Standards Differ
What the men’s data shows:
The standards come closest at 300 lb.
The higher target remains with Close-Grip Bench Pin Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 19.5 kg at 120 lb and 0.4 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 Bench Pin Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Close-Grip 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 Close-Grip Bench Pin Press and Weighted Dips Standards Differ
What the women’s data shows:
The close-grip bench pin press and weighted dips standards are within 3 lb at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 100–240 lb bodyweight, the Elite gap changes from 3.2 to 33.2 kg.
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 Bench Pin Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Close-Grip 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.
Close-Grip Bench Pin Press and Weighted Dips Exercises Used by This Calculator
For a useful comparison, perform a strict close-grip bench pin press and a strict weighted dips using the setup and load rules below. Use strict, repeatable Close-Grip 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 Close-Grip Bench Pin Press setup and load convention
Flat bench fixed at 0 degrees. Both safety pins are level. Motionless bar underside exactly 3.0 inches above the sternum contact plane. Pronated index-finger centerlines exactly 40.0 cm apart. Total load includes the straight bar and all plates. Every rep begins fully supported and motionless on both pins. No eccentric-first preload, rocking, hover, bounce, or tap. Head, shoulders, buttocks, and both feet maintain contact. Leg drive is allowed without losing five-point contact. Finish with full simultaneous elbow lockout without assistance.
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 Bench Pin 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
- Close-Grip Bench Pin Press — View the individual Close-Grip Bench Pin Press standards and next strength-level target.
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Barbell Bench Pin 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.
- Paused Barbell Bench 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.