Isolateral Chest Press vs Weighted Dips Strength Standards
Compare your isolateral chest 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: 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, complete strict isolateral chest press repetitions through full range with a stable setup, controlled weight, and no 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.
Isolateral Chest Press vs Weighted Dips Strength Standards
Use these tables to compare the estimated one-rep max required for the isolateral chest 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 Isolateral Chest Press / Weighted Dips, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Isolateral Chest 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 | Isolateral Chest Press | 81 lb36.7 kg | 115 lb52.2 kg | 154 lb69.9 kg | 196 lb88.9 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Isolateral Chest Press | 85 lb38.6 kg | 121 lb54.9 kg | 162 lb73.5 kg | 207 lb93.9 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Isolateral Chest Press | 90 lb40.8 kg | 127 lb57.6 kg | 171 lb77.6 kg | 217 lb98.4 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Isolateral Chest Press | 94 lb42.6 kg | 133 lb60.3 kg | 179 lb81.2 kg | 227 lb103 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Isolateral Chest Press | 98 lb44.5 kg | 139 lb63 kg | 186 lb84.4 kg | 237 lb107.5 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Isolateral Chest Press | 102 lb46.3 kg | 145 lb65.8 kg | 194 lb88 kg | 247 lb112 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Isolateral Chest Press | 106 lb48.1 kg | 150 lb68 kg | 202 lb91.6 kg | 257 lb116.6 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Isolateral Chest Press | 110 lb49.9 kg | 156 lb70.8 kg | 209 lb94.8 kg | 266 lb120.7 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Isolateral Chest Press | 114 lb51.7 kg | 161 lb73 kg | 216 lb98 kg | 275 lb124.7 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Isolateral Chest Press | 118 lb53.5 kg | 167 lb75.7 kg | 223 lb101.2 kg | 284 lb128.8 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Isolateral Chest Press | 121 lb54.9 kg | 172 lb78 kg | 230 lb104.3 kg | 293 lb132.9 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Isolateral Chest Press | 125 lb56.7 kg | 177 lb80.3 kg | 237 lb107.5 kg | 302 lb137 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Isolateral Chest Press | 129 lb58.5 kg | 182 lb82.6 kg | 244 lb110.7 kg | 311 lb141.1 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Isolateral Chest Press | 132 lb59.9 kg | 187 lb84.8 kg | 251 lb113.9 kg | 319 lb144.7 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Isolateral Chest Press | 136 lb61.7 kg | 192 lb87.1 kg | 258 lb117 kg | 328 lb148.8 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Isolateral Chest Press | 139 lb63 kg | 197 lb89.4 kg | 264 lb119.7 kg | 336 lb152.4 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Isolateral Chest Press | 142 lb64.4 kg | 202 lb91.6 kg | 271 lb122.9 kg | 344 lb156 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Isolateral Chest Press | 146 lb66.2 kg | 207 lb93.9 kg | 277 lb125.6 kg | 353 lb160.1 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Isolateral Chest Press | 149 lb67.6 kg | 212 lb96.2 kg | 283 lb128.4 kg | 361 lb163.7 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Isolateral Chest 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 | Isolateral Chest Press | 39 lb17.7 kg | 57 lb25.9 kg | 80 lb36.3 kg | 105 lb47.6 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Isolateral Chest Press | 41 lb18.6 kg | 61 lb27.7 kg | 85 lb38.6 kg | 112 lb50.8 kg |
| Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Isolateral Chest Press | 44 lb20 kg | 65 lb29.5 kg | 90 lb40.8 kg | 119 lb54 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Isolateral Chest Press | 46 lb20.9 kg | 68 lb30.8 kg | 95 lb43.1 kg | 125 lb56.7 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Isolateral Chest Press | 49 lb22.2 kg | 72 lb32.7 kg | 100 lb45.4 kg | 132 lb59.9 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Isolateral Chest Press | 51 lb23.1 kg | 75 lb34 kg | 105 lb47.6 kg | 138 lb62.6 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Isolateral Chest Press | 53 lb24 kg | 78 lb35.4 kg | 110 lb49.9 kg | 144 lb65.3 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Isolateral Chest Press | 55 lb24.9 kg | 82 lb37.2 kg | 114 lb51.7 kg | 150 lb68 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Isolateral Chest Press | 58 lb26.3 kg | 85 lb38.6 kg | 119 lb54 kg | 156 lb70.8 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Isolateral Chest Press | 60 lb27.2 kg | 88 lb39.9 kg | 123 lb55.8 kg | 162 lb73.5 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Isolateral Chest Press | 62 lb28.1 kg | 91 lb41.3 kg | 127 lb57.6 kg | 167 lb75.7 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Isolateral Chest Press | 64 lb29 kg | 94 lb42.6 kg | 131 lb59.4 kg | 173 lb78.5 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Isolateral Chest Press | 66 lb29.9 kg | 97 lb44 kg | 136 lb61.7 kg | 178 lb80.7 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Isolateral Chest Press | 68 lb30.8 kg | 100 lb45.4 kg | 140 lb63.5 kg | 184 lb83.5 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Isolateral Chest Press | 70 lb31.8 kg | 103 lb46.7 kg | 144 lb65.3 kg | 189 lb85.7 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Isolateral Chest 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)
Set quality matters for this Isolateral Chest Press vs Weighted Dips comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the isolateral chest press strength level
The standards use the sex-specific thresholds from the individual Isolateral Chest Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with 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
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.
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.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the isolateral chest 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 Isolateral Chest Press and Weighted Dips Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Isolateral Chest Press for Novice, Intermediate, Advanced, and Elite throughout the table.
34.5 → 27.6 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Isolateral Chest Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Isolateral Chest 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 Isolateral Chest Press and Weighted Dips Standards Differ
What the women’s data shows:
The isolateral chest press and weighted dips standards are within 3 lb at 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, and 160 lb.
The higher target changes by strength level or bodyweight.
2.2 → 23.2 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Isolateral Chest Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Isolateral Chest 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.
Isolateral Chest Press and Weighted Dips Exercises Used by This Calculator
The calculator expects repeatable isolateral chest press and weighted dips results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Isolateral Chest 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 Isolateral Chest Press setup and load convention
The total active resistance across both sides of the isolateral chest press machine. Valid Isolateral Chest Press reps. Press both independent handles together from the same chest-level start to a controlled finish without alternating, one-side-leading, partial, or per-side entry shortcuts. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
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 Isolateral Chest 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
- Isolateral Chest Press — View the individual Isolateral Chest Press standards and next strength-level target.
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Chest Press Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Incline Chest Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.