EZ Bar Close Grip Bench Press vs Weighted Dips Strength Standards

EZ-Bar Close-Grip Bench Press vs Weighted Dips Strength Standards

Use these tables to compare the estimated one-rep max required for the ez-bar close-grip 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 EZ-Bar Close-Grip Bench Press / Weighted Dips, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s EZ-Bar Close-Grip 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 EZ-Bar Close-Grip 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 EZ-Bar Close-Grip 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 EZ-Bar Close-Grip 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 ez-bar close-grip bench press strength level

For ez-bar close-grip 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.

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

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.

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

How Men’s EZ-Bar Close-Grip 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 EZ-Bar Close-Grip Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the EZ-Bar Close-Grip Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s EZ-Bar Close-Grip 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 EZ-Bar Close-Grip Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the EZ-Bar Close-Grip Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

EZ-Bar Close-Grip Bench Press and Weighted Dips Exercises Used by This Calculator

Valid results depend on using the specified ez-bar close-grip bench press and weighted dips technique and load convention. Use strict, repeatable EZ-Bar Close-Grip 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 EZ-Bar Close-Grip Bench Press setup and load convention

Use the recorded brand-neutral Olympic EZ-bar envelope (1.15–1.25 m, 27–29 mm grips, rotating 50 mm sleeves); record actual mass/dimensions/grip and score bar/plates/collars. On a flat 0.0° bench use mirrored inner segments at 28–32 cm hand-center spacing and 25–35° from full supination. Head, shoulders, and buttocks remain planted; feet flat. Legal leg drive is allowed without contact loss. Unrack to full extension; lower to lower sternum; hold motionless one full second without bounce or sink; press to simultaneous full elbow lockout. Same setup for 1–10 reps. Spotter may hand off/protect only. Belt, wrist wraps, chalk, and shoes allowed. Elbow sleeves, supportive shirt, blocks/boards, assistance, and bar/plate floor contact prohibited.

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 EZ-Bar Close-Grip 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

• EZ-Bar Close-Grip Bench Press — View the individual EZ-Bar Close-Grip 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.