Plate Loaded Chest Press vs Weighted Dips Strength Standards
Compare your plate loaded 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: displayed machine or stack weight and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms. For the first exercise, press the handles through the intended bilateral chest-press path without per-side entry inflation, shortened range, bounce, one-arm leading, bench-press substitution, or assisted positives. 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.
Plate Loaded Chest Press vs Weighted Dips Strength Standards
The paired standards below show what the plate loaded chest press and weighted dips each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Plate Loaded Chest Press / Weighted Dips in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Plate Loaded 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 | Plate Loaded 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 | Plate Loaded 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 | Plate Loaded 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 | Plate Loaded 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 | Plate Loaded 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 | Plate Loaded 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 | Plate Loaded 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 | Plate Loaded 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 | Plate Loaded 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 | Plate Loaded 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 | Plate Loaded 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 | Plate Loaded 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 | Plate Loaded 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 | Plate Loaded 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 | Plate Loaded 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 | Plate Loaded 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 | Plate Loaded 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 | Plate Loaded 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 | Plate Loaded 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 Plate Loaded 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 | Plate Loaded Chest Press | 41 lb18.6 kg | 62 lb28.1 kg | 87 lb39.5 kg | 114 lb51.7 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Plate Loaded Chest Press | 44 lb20 kg | 66 lb29.9 kg | 93 lb42.2 kg | 122 lb55.3 kg |
| Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Plate Loaded Chest Press | 47 lb21.3 kg | 70 lb31.8 kg | 98 lb44.5 kg | 129 lb58.5 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Plate Loaded Chest Press | 49 lb22.2 kg | 74 lb33.6 kg | 104 lb47.2 kg | 136 lb61.7 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Plate Loaded Chest Press | 52 lb23.6 kg | 77 lb34.9 kg | 109 lb49.4 kg | 143 lb64.9 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Plate Loaded Chest Press | 54 lb24.5 kg | 81 lb36.7 kg | 114 lb51.7 kg | 150 lb68 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Plate Loaded Chest Press | 56 lb25.4 kg | 85 lb38.6 kg | 119 lb54 kg | 157 lb71.2 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Plate Loaded Chest Press | 59 lb26.8 kg | 88 lb39.9 kg | 124 lb56.2 kg | 163 lb73.9 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Plate Loaded Chest Press | 61 lb27.7 kg | 91 lb41.3 kg | 129 lb58.5 kg | 169 lb76.7 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Plate Loaded Chest Press | 63 lb28.6 kg | 95 lb43.1 kg | 133 lb60.3 kg | 176 lb79.8 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Plate Loaded Chest Press | 65 lb29.5 kg | 98 lb44.5 kg | 138 lb62.6 kg | 182 lb82.6 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Plate Loaded Chest Press | 68 lb30.8 kg | 101 lb45.8 kg | 143 lb64.9 kg | 188 lb85.3 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Plate Loaded Chest Press | 70 lb31.8 kg | 105 lb47.6 kg | 147 lb66.7 kg | 194 lb88 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Plate Loaded Chest Press | 72 lb32.7 kg | 108 lb49 kg | 152 lb68.9 kg | 199 lb90.3 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Plate Loaded Chest Press | 74 lb33.6 kg | 111 lb50.3 kg | 156 lb70.8 kg | 205 lb93 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Plate Loaded Chest 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 Plate Loaded Chest 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 plate loaded chest press strength level
The standards use the sex-specific targets from the individual Plate Loaded 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 heavier 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
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports 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 plate loaded chest press | Adjust plate loaded chest press targets to exact bodyweight with the two-thirds 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 Plate Loaded 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 Plate Loaded 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 Plate Loaded Chest Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Plate Loaded 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 Plate Loaded Chest Press and Weighted Dips Standards Differ
What the women’s data shows:
The plate loaded chest 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.
6.3 → 15.9 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 Plate Loaded Chest Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Plate Loaded 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.
Plate Loaded Chest Press and Weighted Dips Exercises Used by This Calculator
The calculator expects repeatable plate loaded chest press and weighted dips results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Plate Loaded 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 Plate Loaded Chest Press setup and load convention
The total active plate-loaded machine resistance used for the bilateral press. Valid full-range bilateral machine press reps. Press the handles through the intended bilateral chest-press path without per-side entry inflation, shortened range, bounce, one-arm leading, bench-press substitution, or assisted positives. 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 Plate Loaded Chest Press result and one recent Weighted Dips result
First lift: displayed machine or stack weight and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Plate Loaded Chest Press — View the individual Plate Loaded Chest Press standards and next strength-level target.
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- 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 Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Chest Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.