Close Grip Decline Bench Press vs Weighted Dips Strength Standards
Compare your close-grip decline 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: 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, use spotter handoff if needed; start at full elbow extension. 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 Decline Bench Press vs Weighted Dips Strength Standards
These bodyweight tables place the close-grip decline bench 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 Decline Bench 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 Decline 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 | Close-Grip Decline Bench Press | 88 lb39.9 kg | 119 lb54 kg | 149 lb67.6 kg | 180 lb81.6 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Close-Grip Decline Bench Press | 93 lb42.2 kg | 126 lb57.2 kg | 158 lb71.7 kg | 190 lb86.2 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Close-Grip Decline Bench Press | 98 lb44.5 kg | 132 lb59.9 kg | 166 lb75.3 kg | 200 lb90.7 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Close-Grip Decline Bench Press | 103 lb46.7 kg | 138 lb62.6 kg | 173 lb78.5 kg | 209 lb94.8 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Close-Grip Decline Bench Press | 107 lb48.5 kg | 144 lb65.3 kg | 181 lb82.1 kg | 218 lb98.9 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 Decline Bench Press | 111 lb50.3 kg | 150 lb68 kg | 188 lb85.3 kg | 227 lb103 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Close-Grip Decline Bench Press | 116 lb52.6 kg | 156 lb70.8 kg | 196 lb88.9 kg | 236 lb107 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 Decline Bench Press | 120 lb54.4 kg | 162 lb73.5 kg | 203 lb92.1 kg | 245 lb111.1 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 Decline Bench Press | 124 lb56.2 kg | 168 lb76.2 kg | 210 lb95.3 kg | 254 lb115.2 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Close-Grip Decline Bench Press | 128 lb58.1 kg | 173 lb78.5 kg | 217 lb98.4 kg | 262 lb118.8 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 Decline Bench Press | 132 lb59.9 kg | 179 lb81.2 kg | 224 lb101.6 kg | 270 lb122.5 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 Decline Bench Press | 136 lb61.7 kg | 184 lb83.5 kg | 231 lb104.8 kg | 278 lb126.1 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 Decline Bench Press | 140 lb63.5 kg | 189 lb85.7 kg | 237 lb107.5 kg | 286 lb129.7 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 Decline Bench Press | 144 lb65.3 kg | 195 lb88.5 kg | 244 lb110.7 kg | 294 lb133.4 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 Decline Bench Press | 148 lb67.1 kg | 200 lb90.7 kg | 250 lb113.4 kg | 302 lb137 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 Decline Bench Press | 152 lb68.9 kg | 205 lb93 kg | 257 lb116.6 kg | 310 lb140.6 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Close-Grip Decline Bench Press | 155 lb70.3 kg | 210 lb95.3 kg | 263 lb119.3 kg | 317 lb143.8 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Close-Grip Decline Bench Press | 159 lb72.1 kg | 215 lb97.5 kg | 269 lb122 kg | 325 lb147.4 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Close-Grip Decline Bench Press | 163 lb73.9 kg | 220 lb99.8 kg | 275 lb124.7 kg | 332 lb150.6 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Close-Grip Decline 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 | Close-Grip Decline Bench Press | 41 lb18.6 kg | 56 lb25.4 kg | 72 lb32.7 kg | 92 lb41.7 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Close-Grip Decline Bench Press | 44 lb20 kg | 60 lb27.2 kg | 77 lb34.9 kg | 98 lb44.5 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 Decline Bench Press | 47 lb21.3 kg | 64 lb29 kg | 82 lb37.2 kg | 104 lb47.2 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Close-Grip Decline Bench Press | 49 lb22.2 kg | 67 lb30.4 kg | 86 lb39 kg | 110 lb49.9 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Close-Grip Decline Bench Press | 52 lb23.6 kg | 71 lb32.2 kg | 91 lb41.3 kg | 116 lb52.6 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Close-Grip Decline Bench Press | 54 lb24.5 kg | 74 lb33.6 kg | 95 lb43.1 kg | 121 lb54.9 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Close-Grip Decline Bench Press | 56 lb25.4 kg | 77 lb34.9 kg | 99 lb44.9 kg | 126 lb57.2 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 Decline Bench Press | 59 lb26.8 kg | 80 lb36.3 kg | 103 lb46.7 kg | 132 lb59.9 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Close-Grip Decline Bench Press | 61 lb27.7 kg | 84 lb38.1 kg | 107 lb48.5 kg | 137 lb62.1 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 Decline Bench Press | 63 lb28.6 kg | 87 lb39.5 kg | 111 lb50.3 kg | 142 lb64.4 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 Decline Bench Press | 65 lb29.5 kg | 90 lb40.8 kg | 115 lb52.2 kg | 147 lb66.7 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Close-Grip Decline Bench Press | 68 lb30.8 kg | 93 lb42.2 kg | 119 lb54 kg | 151 lb68.5 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 Decline Bench Press | 70 lb31.8 kg | 96 lb43.5 kg | 123 lb55.8 kg | 156 lb70.8 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 Decline Bench Press | 72 lb32.7 kg | 98 lb44.5 kg | 126 lb57.2 kg | 161 lb73 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 Decline Bench Press | 74 lb33.6 kg | 101 lb45.8 kg | 130 lb59 kg | 166 lb75.3 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Close-Grip Decline Bench 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
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)
Use recent Close-Grip Decline 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 close-grip decline bench press strength level
For close-grip decline 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 larger lifters are expected to lift more 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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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 decline bench 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 Decline 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 Close-Grip Decline Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 27.2 kg at 120 lb and 14.5 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 Decline Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Close-Grip Decline 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 Close-Grip Decline Bench Press and Weighted Dips Standards Differ
What the women’s data shows:
The close-grip decline bench press and weighted dips standards are within 3 lb at 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, and 180 lb.
Advanced and Elite at every displayed bodyweight.
Across 100–240 lb bodyweight, the Elite gap changes from 3.7 to 33.6 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 Decline Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Close-Grip Decline 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.
Close-Grip Decline Bench Press and Weighted Dips Exercises Used by This Calculator
Valid results depend on using the specified close-grip decline bench press and weighted dips technique and load convention. Use strict, repeatable Close-Grip Decline 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 Close-Grip Decline Bench Press setup and load convention
Set backrest exactly 15° below horizontal and secure both lower legs in passive anchors. Lie with head, shoulders, and buttocks supported. Take symmetric pronated grip exactly 40.0 cm between index-finger centerlines. Use spotter handoff if needed; start at full elbow extension. Lower under control to clear lower-sternum contact without bounce or sink. Press with both arms simultaneously to full elbow lockout. Stable lockout before every rep; controlled touch-and-press allowed, no bounce. Only exact −15°, pronated 40.0 cm grip execution shares the ladder. No angle/grip 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 Close-Grip Decline 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
- Close-Grip Decline Bench Press — View the individual Close-Grip Decline 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.